3x
5/5 pistol box squat
5/5 single leg RDL
5/5 bulgarian squat
5/5 cossack squat
@2x12/8

3x
5/5 split stance press @24/16
5/5 bottoms-up press
20/20 sec bottoms-up hold
20/20 m bottoms-up carry
@12/8

Wod
Amrap 12’
3-6-9-12-15…
Russian Swing @24/16
Sit-up

LÄMMITTELYT
2 KIERROSTA
25 HAARAPERUSHYPYT
20 SHOULDER TAPS PUNNERUS ASENNOSTA
5+5 KYYKKYVENYTYS RANGANKIERROLLA
5 PUSH UP TO DOWNDOG POSE
10 HYVÄÄ HUOMENTA LIIKETTÄ

SAUVAKÄVELYT/JUOKSU 30-45MIN / MATALATEHOITA PERINTEISTÄ HIIHTOA

OTA NOIN 50/50 PERIAATTEELLA SAUVAKÄVELYÄ tai Reipasta kävelyä /KEVYTTÄ JUOKSENTELUA TÄMÄ AIKA!

VENYTTELYT 5 MIN YLEISFIILIS TOIPUNEEMMAKSI TREENIN JÄLKEEN

Paused Bench press 5x3

For time:
3 rounds
4 x wall climb
8 x kettlebell thursters
12 x Kettlebell snatch
16 x American kettlebell swing
20 m overhead walking lunge with kettlebell

Time cap 15 minute

Rx 24 kg/ 16 kg

2 sets for total time:
200-meter row/ski in :45-1:15
400-meter row/ski in 1:15-1:45
800-meter row/ski in 3:-4.00
100-meter sprint in :15-:30
- Rest 1:00 between each distance.

AMRAP 22

100m Double Dumbbells Farmer Carry ( Heavy )
12 Dumbbell Push Ups
200m Run
15 Dumbbell Squat

For time:

20-15-10-5 Unbroken* Thrusters 43/29 kg
1 Rope Climbs after each set 15 feet (457 cm)
Rest 1 min in between rounds

Timecap: 15min

• Break of Thruster= 5 Barfacing Burpees

125 min

1.BMU
- 2 x 2
- 1 x 4
- 2 x 6
= 20

2.CTB
- Every 90 s. x 6: x reps CTB
- First set 10 reps
- Other sets 6 reps
- Easy bike between sets

3.Metcon
A. 4 RFQ:
200 m run
8 TTB
200 m run
6 SHSPU abmat + 10 kg plate
Time: 15.00

B. 5 RFT:
8 BBJO
10 pistols squat (to ball)
12 cal AB
14 GHDSU
Time: 18.03

AMRAP’20
200m run
10 sandbag over shoulder

200m=1 rep

Paused Bench press 5x3