Complete as many rounds as possible in 10 minutes of

• 10 box jumps
• 10 cleans

♀ 24-in. box ♂ 30-in. box

Hegen reseptillä, eli

50-45-40-35-30-25-20-15-10-5 cal Echobike
*Joka sarjan jälkeen 10 burpeeta

3 round putkeen samalla painolla:
3 shoulder press
3 push press
3 push jerk
Rest about 1min between sets

5 RFT

200m run
20 pistols
10 burpee over sandbag

Open 21.1
For time

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap 15 minutes

Tabata
Russian Twist
Tabata
Push Ups
Tabata
Sit Ups
Tabata
Dip

Lepää 1 minuutti Tabatojen välissä. Russian Twistin voi tehdä ilman lisäkuormaa, kyynärpäät koskettavat lattiaan. Punnerrukset mielellään polvet ilmassa. Dipit penkkiä/tuolia vasten.

30 m askelkyykkyä
Juoksu ylämäkeen
12 polvet kyynärpäihin
10 punnerrusta
12 kyykkyä
Juoksu alamäkeen

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per

"rahol" AMRAP in 12min, of:

12 box jumps @ 24"/20"
6 thrusters @ 95 lbs/ 65 lbs
6 over bar burpees