For time
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball 9kg
Directly in
600m run
60 v up
Directly in
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball

Valakyykky 3x3, 85 % tempauksesta

Viimeisessa sarjassa niin monta toistoa kun menee!

E2M for 16min
Back squat x3 @moderate weight ca 70-75%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
5 rounds
30 sec amrap Ball slam
30 sec rest
30 sec amrap Row for cal
30 sec rest
30 sec amrap Push ups
30 sec rest

5 rounds for time of

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

Eilinen/Lepo

Squat snatch 3x3

Box step up w dumbells 4x10(5/5)

3 x
5 rengaskippi
5 kääntö jalat maassa
5 punnerrusta käsipainoilla

12 min EMOM

Even: 1-2 ring MU (tai 1 + vauhti kakkoseen)
Odd: 6 burpeeta

12 min EMOM
Even: 1-3 bar MU
Odd: 9 wallball

4 min AMRAP
max matka handstand walk

Every 90s x 10

1) 4 Back Squat
2) 3-8 RMU

5 Rounds

• 500m bike
• 500m run
• 500m bike
• 2 min pause

Score is total time, not counting the pause