Iso sali varattu klo 14-15
Ryhmä täynnä

1) push up 5-10
2) ring row 8-10
3) DB thruster 10-15
4) DB push up 8-10
5) hollow rock hold 20-40sek

10 - 8 - 6 - 4 - 2 deadlift

9 - 7 - 5 - 3 - 1 strict ring dip

Every 3min for 3 rounds
12 db floor bench press

10rds
9 Single arm thruster (vaihto kierroksittain)
35 Object over Jump

skaalattu
6rds
6 thruster
15 object over jumo

15 or 20 min Amrap

20 WB 9/6 kg
20 Power snatch 35/25 kg
20 Box jump 60/50 cm
20 Push press 35/25 kg
20/14 Cal row

3 rounds with partner for Time

200m Row
10 Thrusters

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice