20min

8-12 varpaat tankoon
15cal laite
12 askelkyykkykävely kp eturäkissä
15cal laite

EMOM15:
1. 1x set of hspu (leave 3-4 reps in the tank)
2. 5 strict t2b/ knee raise + 20s ecL-sit or tuck hold
3. 45sec easy erg

6 Rounds For Time :

500m Row / 1k Bike, alternating between rounds
15 Push Press 45/32,5kg

TC 20

Deadlift Build in 1 RM OTD

1 x 2 @75%
1 x 2 @80%
1 x 1 @85%
1 x 1 @90%
1 x 1 @95%
3 x 1 @ Max.

Go Every 3:00

Every 3:30 for 3 times
10 OHS @70% of 1rm

Metcon (time)

For time:

21-15-9 reps of:
Burpees
Box jumps
(6 min cap)

Rest 2 minutes

For time:
21-15-9 reps of:
Power snatch
Thrusters
(6 min cap)

M: 35kg & 24”
N: 25kg & 20”

3 kierrosta käsipainon kanssa

15 1-käden vauhtipunnerrus
15 etunojapunnerrus
30m askelkyykkykävely kp malja-asennossa

Aikaraja 14min

5 rounds of:

1. 3 pause front squat
2. 20+20m single kb front rack carry
3. 10-15 ring push up/ push up
4. rest

For time :

30 Pull-ups

*every brake perform 4 Shuttle Sprint 10m

TC 6

Chest Supported Dumbbell Row

4 x 12 ( 10 - 14 )

Go Every 2:30