3 x 3 raakatempaus riipusta

Parin kanssa yhteensä

5K row

Toinen tekee
3 x aurinkocobra
3 x aurinkokissa
20 sek L-pito
20 sek pöytäpito
20 sek vastaoteroikunta

EMOM10
-shoulder press+ push press+ push jerk

*start with empty barbell. Increase weight every other minute.

50 toes-to-bar for time

Peg Board practice

Pushing / Core Work for quality
AMRAP 20
10 pike push up
8 kneeling hamstring curls
6/6 bird dog row
4 negative HSPU
2 wall facing strict HSPU
1 min rest

• 20 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 10 reps
C2B Pull Ups 20/15 reps
MB Wall Ball (9/6Kg) 40 reps

“Latitude”

4 Rounds:

1 Minute Strict Pull-ups

1 Minute double dumbbell hang clean & jerk 22,5/15

1 Minute Calorie Row / Bike

1 Minute Rest

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m

2x10min EMOM

1#
1x Ladders + sprint 15m
5x Wall ball
6x Russian twist

2#
20s Jump rope
5x KB swing
6x Sit out

For five rounds (10 minutes)

• Every second minute, do max unbroken wallballs for 1 minute

Your score is the total amount of wallballs