Te Panda Pull + Tempaus

3 x (1+1) x 50%
2 x (1+1) x 55%
2 x (1+1) x 60%

Rinnallevedosta suoraan kyykkyyn työntö. Rytmiä ja liikkuvuutta

6 x 2

Boksi hypyt 5 x 3

AMRAP 18, Teams of Two. YGIG
Bike Erg 30 Cal. / Echo Bike 21 Cal.
15 Wallball Shots 9/6kg (20/14p)
15/12 Cal Row.
Full round then switch.

Power clean 1rm

Tempausta 6x2 ja 6x1

45 min
90 s. run/60 s. walk
6.2 km, 7.21 min/km
HR 121/152

Back squat 5 RM, then 3x3 @ same weight

4 RFQ

80m SB bearhug carry @150lbs
7 SDHSPU
max pullups
2 min rest

Four sets of three reps. Mark singke kb weight.

From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

A.
Backsquat
20-15-10-5

B.
10-8-6-4-2 Frontsquat (barbell from ground)
35 DU’s btw sets

C.
3 Sets:
2x
20 Cal Bike-erg (Echo,echo,Air-runner)
20m DB Walking lunges
2min rest btw sets

D.
3x
2min ON / 2min Off
40 jumping lunges
Amrap DU

E.
Tabata:
Flutter kicks / Toe touches