Mobility

Team of 3 ( i go you go)

12’ AMRAP
10 BBJO
10 T2B
10 Pull Ups
rest 1’

5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
1 Cluster + 2 Alt Step Lunges
rest 1’

12’ AMRAP
20 Wall Ball
20 pistol squat
20 Push Ups
rest 1'

Time Cap 6’
1200mt Run (i go you go)

10 kierrosta aikaa vastaan:

• 500m BikeErg
• 10-9-8-7-6-5-4-3-2-1 unbroken t&g raaka rinnalleveto @ahap

Rivet tultava TOUCH&GO ja UNBROKEN. Käytä niin raskasta painoa kuin mahdollista.

Warm up(0:00-8:00)
2rds
20 jax
20 h2r
20 front kicks

Mobility(8:00-12:00)
1:00 min samson per
:30 sec s/a para stretch

Fittrain Intervals(20)
:25 on/:35 off x5
airdyne
ring row
jump rope
plank taps

Opt(12)
1600m walk/run
5x5 hip ext
5x20m sprint

Finisher
30 cuff iso
30 band pull aparts
60 bicycles
1:00 min samson stretch

400m Run
3 rds:
5 Pull up
10 C2B
15 Air squat

(+9kg vest)

21 cal Row
35% Ring MU
Rest 1min.

18 cal Row
30% Ring MU
Rwst 30s.

15 cal Row
25% Ring MU

Rest 2min...

5 Strict C2B
5 Strict HSPU
Rest 2min...

(+9kg vest)

4 Rounds

10 Kettlebell Thrusters 24/16

20 Russian Kettlebell Swings
30 Kb Deadlift
*Use 2 Kettlebells

10 rounds for time of
10 box jumps 24”
10 ring push ups

2 x (2 power clean + split jerk)
As heavy as possible but no fails