E2MOM for 12min
1st.
35 Double unders
10 Pull-ups

2nd.
35 Double unders
10 V-Ups/Tuck-Ups

3rd.
35 Double unders
5 HSPU/ 8 Push-ups

40min easy pace

20 psoas march
10/10 single arm db row
20 banded deadbug
10/10 single arm db push press
10/10 alternating box step ups
10/10 single arm suitcase deadlift
20 hollow rocks
20 banded face pulls
10/10 side plank rotation

• Rauhallinen tahti
• keskity liikkeissä lihastuntumaan

AMRAP 11 (Reps)

20 Burpee Box Jumps 24"/20" ( box facing)
20 Kettlebell Deadlift 32/24kg
8 Strict Pull Ups
21/15 Cal. Row.
20 V-Ups

Every 4 min x 4:

250m row
15 burpees over rower
10 wall balls

Jokaisen kierroksen tulisi olla toista nopeampi, GO HARD! Tulos on yhteenlaksettu aika.

15-20 minutes

Toes to bar & Rope climb practice

Alternate
1. 40m farmers carry single hand 20/20m
2. 40-50 double unders
3. 15 Russian swings 32/24kg
4. Rest.

42 min OTM

6 rnds,30 s work, 30 s rest

• overhead squat (30/20)
• cal row (12/15)
• box jump (50/60)
• bar over burpee
• push jerk (30/20)
• handstand hold
• band pull apart

Naruhyppy 200,150,100,50
Pallonisku 20,15,10,5

4+1 sets of 3 Touch & Go Snatches (Full)
Note: 4 sets to work to a 3RM T&G Snatch. The +1 set is a a max unbroken Touch and Go Snatches @75% of 3RM established in the first 4 sets. The goal is as many reps as possible, with perfect technique, before dropping the bar

3RFT

Run 150m
5 Snatch 50/35kg

IGYG