7kierrosta --> 21min töitä otm
10cal soutua
8 target burpeeta 15cm target
15 kb swing 24kg
5min taukoa
7kierrosta ---> 21min töitä otm
10cal soutua
10 boxin yli hyppyä 60cm
15x thruster 20kg tanko

Fran
Dumbbell Thrusters

#‎MetCon‬ | 1 round for time of:

• 100 (50 each) box over (40/30 cm)
• 80 sit-ups
• 60 (30 each) plate alternating overhead lunges (20/10 kg)

For time, 3 rounds of:
* 10 thruster 45/30kg
* 50 DU

10mins
42s ON : 8s OFF X 12 warm up exercises ;)

12 stations

High Knees
Deficit KB SQ
Tuck Jump burpee
Landmine Alt Rev Lunge OH Press
Super Mario
OH Slam
Fast Feet Sprawl
Rope Pull Down
Vertical Jump
Hollow Rock
Plyo Push Up
Up Down Plank

20s ON : 08s OFF (6mins)
2 mins Rest
30s ON : 15s OFF X 2 @ each Exercises (18mins)
2 mins off
22s on : 15s OFF (8mins)

46 mins TOTAL

10:00 AMRAP of:

3 MU
5 Shoulder to Overhead 70kg
7 OHS 70kg

3 rounds for quality:
- 5 HSPU
- 10 PULL-UPS
- 20 KB/DB PUSH PRESSES
- 10 T2B

7 RFT:

• 10 UB Deadlift 80/55 (Rx+ 120/80)
• 10 HR Push-up (Rx+ HSPU)

Perform 15 Alternatin Jumping Lunge every time that you break the serie
(Rx+ 5 RFT)

Mave, 5x65%, 5x75%, 5x85%+

Couplet of:
Landmine x 12 (Rotating from ground to above head and other side of my body. I would then do 5 reps front squat to press each arm with the landmine.
Walking Lunges holding KBs. Alternate between walking lunge holding KBs at my side, and in the front rack position.