4 x 7 @ 3 min

Gymnastics

A) E2MOM X8

• 1 set of bMU or rMU
• recovery C2 Bike rest of the time

B) EMOM X4

• ”x” strict hspu

Into,

E30SEC X8

• 50% of above reps for the strict hspu

*ekassa osassa ylläpidettävä mutta haastava määrä. Jos stricti ei lähe niin kipillä

Metcon
For time:

2-4-6-8-10 Devils Press
20-18-16-14-12 C2B

Accessories

A) 4 Rounds For Quality:

• 45-60s Plank KB Drag Through
• 30/30s Half Kneeling Pallof Press Hold (polvi irti maasta)
• 15-20 V-Up

B) 3-4 Rounds For Quality:

• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold
• 20-30s Chin Over Bar Hold

4x10 maveja

1500 meter row
20-15-10
KB Swings 35#
Goblet Squats 35#
Pull Ups
Burpees

Tabata Boxing / Bike / Thrusters

Current Stats
22/M/190

Deadlift - 315
Squat - 275
Bench - 195
Power Clean & Jerk - 140
Power Snatch - 115
Overhead Press - 135

Goals
Lose 10 lbs of fat/get to 12%

Deadlift - 380
Squat - 315
Bench - 235
Squat Clean & Jerk - 185
Squat Snatch - 155
Overhead Press - 165

12' EMOM

1 PC @ 70-80% 1 RM - 175
5 Pull Ups

7 rounds for time

5 Burpees
10 Double Unders

PM
Running
Some Running on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
15x50m Sprint on Small Hill + 50m Jog + 10m Walk (on Grass)
Some Walking and Leg Swings + Static Stretching (Cooldown)

5 rounds, 50-40-30-20-10x reps
Pull-ups
Push-ups
Air Squat

• 8min Abdos à la fin

Pre-WOD
• 5k (24:02)

WOD - AMRAP (20 minutes)
• 2 dips
• 4 push-ups
• 8 kettle bell swings (50 lbs)

Post-WOD
• Plank (2:30)