5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

Alkulämmittely ja mobility

Vanhempien tai tiimin kanssa

15min amrap
Max metrit laitteella

Loppuvenyttelyt

30 burpees
30 balanceos 55/35
30 burpees
30 thrusters 45/35 (barra)
20 burpees
20 balanceos 55/35
20 burpees
20 thrusters 45/35 (barra)
10 burpees
10 balanceos 55/35
10 burpees
10 thrusters 45/35 (barra)

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps (175 lbs.)
25 Box jumps, 30 inch box (35 step-ups)
50 Pull-ups

100 Wallball shots, 20 pounds, 10'
200 Double-unders (300 Jumping Jacks)

Run 400 meters with a 45lb plate (600 m row)

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

Bar Muscle-Ups
5 Sets of 35% Best Set

Easy FRAN:
15-9-6
- SHOULDER TO OVERHEAD
- JUMPING PULL UP

Four sets of 2 rep

30 HSPU
40 Strict Pull-ups
50 KB Swings 1.5 pood
60 Sit-ups
70 Burpees