ROUND 1 x 3
Push-Press x10
Shuttle Run
Tuck ups x 10

ROUND 2 x3
Goblet Squat x 10
250m Row
Superman x10

ROUND 3 x 2
Plate G2OH x 8
Burpee over bar x 6

Peruttu tämän viikon osalta sairastapauksen vuoksi.

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3min AMRAP
ME HSPU

2min rest

3min AMRAP
ME Push-ups

2min rest

3min AMRAP
ME Object facing burpees

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WARM-UP:

3-4min rope jump
*every 30sec do 3 burpees before continuing rope jumping

then,

2rounds

20-30sec Handstand hold
10/10 Chest stretch
10/10 Hip complex

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For time (quality)

50 cal bike erg
50 cal row

50 t2b
50 wall ball
(split as you like)

50 cal bike erg
50 cal row

A.
W pair for time:
50 cal row
50 cal bike erg
200 T2B
200 WB
50 cal row
50 cal bike erg
*both row&bike - no rest
*t2b&wb both work all the time - split as you want

If done alone:
Complete 50 of everything and work all the time!
No rest

B.
W pair for time:
200 DU
60 BBGO
40 Snatch
20 Rope climb
200 DU
*Split however you want!

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(25)
walk, jog, bike, just move

Finisher
50 kneeling crunches
1:00 IT stretch

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(18)
WRK 8:00 REST 2:00 WRK 8:00
6 burpees
12 squats
18 sit ups

Finisher
50 double crunch
1:00 butterfly stretch

A,
EMOM 10 mins
odd: sand bag clean over shoulder x 8
even: V-up x 12 reps

B,
7 rounds for time with one KB
Left arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press
Right arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press

Timecap : 18 mins

10-1 GHD sit up
1-10 power clean & push jerk

Choose sustainable loading

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20-30min for Quality:

10/10 Windmills
20sec Hollow hold
10/10 1-arm OH squat
20sec Arch hold

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WARM-UP:

2-3 ROUNDS

3/3 TGU
20 Air squats
5/5 Windmills

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