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

Shoulder press 6x3
use same weight every sets.

*add 5-10%more than last week if possibl*e

every 90 sec for 12 min perform
2 x power snatch

Yhteensä 8 sarjaa.

Lisää painoa by feel mikäli tekniikka pysyy kasassa.

12 min emom

1 min: 5 thruster 60/40 kg
2 min: 10 pull ups
3 min: row/bike/ski 15/12 cal

AMRAP 8

Row 9/7 Cal. ( Damber 10/8 )
40m Farmers Carry 2x24kg/2x16kg

IGYG

Front squat

5 x 65 %
5 x 75 %
5+ x 85 %