3 kierrosta

1min kp tempaus
1min etunojapunnerrus
1min kk rinnalleveto riipusta
1min naruhyppy singeleinä
1min laite
1min lepo

Partner WOD

For time:
“Karen” 150 Wall Balls
+
“Annie” 50-40-30-20-10 reps of:
Double Undes
Situps
+
“Diane” 21-15-9 reps of:
Deadlifts 100/70kg
Handstand Pushups

Front squat 6 x 4 (85 % of 1 RM)

EMOM 10

Minute 1 : Double Unders
Minute 2 : Plank Hold

• Highest number of Unbroken double Unders.

Work on skill of your choice:

-Rope climb
-Toes to bar
-Bar MU
-Ring MU

For Time :

Bike 1000-800-600-400-200-400-600-800-1000 ( M )

Rest 2 minutes

Row 500-400-300-200-100-200-300-400-500 ( M )

Both perform every distance. IGYG.

TC 45

Squat Snatch

6 x 1 @ Weight By Feel

Go Every 1:30

3 x 1 x clean + 3 x front squat (80 % 1 RM clean)

Deadlifts 9-7-5-9-7-5

• Controlled touch and Go sets, aim for same weights as last week.

15min

10 kp tempaus
5-10 leuanveto
25 tuplanaruhyppy

Tempauksiin voi ottaa hieman normaalia painavamman kpn. Pysy liikkeessä koko ajan!