8 rounds of 20 sec work / 20 sec off
KB swings or DB snatches
swich alt round so 4 times both movements.
Total time 7 minutes when you finish 8 round.

Supersarjat, hyvä suoritustekniikka ja rauhallinen tempo

4 kierrosta
3-6 käsilläseisontapunnerrus
6+6 1-käden kahvakuula vauhtipunnerrus, maltillinen paino
6-10 etunojapunnerrus
2min lepo

4 kierrosta
6+6 askelkyykky 1 kahvakuula eturäkissä etujalka korokkeen päällä
8+8 matkalaukku maastaveto
2min lepo

31 min AMRAP
15 t2b
3 raaka rive @ bw
19 seinäpalloa
88 tuplaa

1. 3 rounds 20 sec work + 20 sec rest of each:

-Single arm DB bent over row static hold left hand (you choose the weight)
-The same, right hand
-Weighted hollow hold
-Banded pull apart static hold

1. 3. rounds 20 sec work + 20 sec rest of each

-Tucked upside down hang on rings (trapezoid stretch)
-underhand grip dead hang
-bridge rocks / baby bridge

3x5. Kerro kommentteihin jos teit variaatioita.

5 Strict Press,
8 Bent over row,
10m Front rack walking lunges,
10-20 GHD-Situps,
Rest 1-2min between movements

14-12-10
Single arm DB hang power snatch / side
Single arm Front rack lunge steps/ side
after each round do 10 T2B

TC: 13

L1: 20/15kg
L2: 25/17,5kg

With a partner

in turns row 2 x 1000m

Partner A rows 1000m, then parter B. Then repeat.

For time:
30/26 cal row
30 Alternating DB snatches
30 reps alternating DB OH lunges (15/15)

TC: 8 min
L1: 20/15 kg
L2: 25/17,5 kg

FOR TIME

20-15-10

Front squat 60/42,5kg

Push Press 60/42,5kg

*12/10 cal row after every rounds

TC 10