20 min

• 12 Wallballs
• 8 T2B
• 2 D-Ball Cleans 50kg
  • 15m walk w d-ball

On The 2:00 x 10 Rounds:

1 Rope Climb
15 Wallballs 20/14p
Max Calories Row

Score : total calories

For time:

15 Power Snatch
30 Box jump Overs 24"/20"
12 Power Snatch
24 Box Jumps Overs 24"/20"
9 Power Snatch
18 Box Jumps Overs 24"/20"

Use Snatch weights From 31.5.2022

( 8 - 15 )

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

For time: 2x ”Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Odd: 5 hspu
Even: 5 strict pull up

A,
Push Press 5x3 at 75% 1RM

Rest as needed between sets.

B,
Every 3 mins for 15 mins do:
9 Power Cleans, 70/47kg
7 Bar Facing Burpees
5 Bar Muscle-ups

C,
Every 3 mins for 15 mins do:
9 L/9 R Landmine Muscle Snatches, pick load
10 Elevated Push-ups
8 Inverted Rows
Inverted Row Hold, 10 secs

D,
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Internal Hip Rotations
Single Leg Balance + T-Hold, L 30 secs/R 30 secs

For time 35min
3 roundes

50 double unders
25 cal row
17 kbs 254kg
13 goblet squat
9 c & j 40kg
5 wall walk

Then
For the rest of time: max meter on skierg
Score is max rep

EMOM 10

5* 1PS + 1 OHS

5* 1PS + 2 OHS

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi