for time:

100 air squats
90 sit-ups
80 alternating lunges
70 burpees
60 sec. plank
50 mountain climbers
40 push-ups
30 hollow rocks
20 jump squats
10 hand-release push-ups

Lepoja

Snatch build up to heavy 1 rep of today
+
Back squat: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMRAP
+
Every 90 sec: 3 rounds
1: Super slow Negative MU from top
2: Ring dips 1xMax reps
3: Ring CTB in hollow 1xMax
+
5rft:
7 power snatch 40/30kg
9 TTB

1. 11 wallball
2. 11 cal row
3. 11 cal ski
4. 20 wallball
5. Lepi

5 kierrosta: 1min työ / 1min lepo

• kelkan työntö
• SkiErg
• farmarikävely
• Assault Bike
• GHD-istumaannousu

Kommenttiin fiilikset ja käytetyt painot.

Snatch 1-1-1-1 reps

3 Rounds of
60 sek. Planke (på hænderne)
60 sek. dynamisk planke (skift fra hænder til albuer osv)
60 sek. planke på højre hånd (anden hånd strakt op af)
60 sek. Planke på venstre hånd (anden hånd strakt op af)
60 sek. Omvendt planke

Result is the time.

Partner wod:
Amrap 12mim
8 kb swing 20kg
8 Goblet squat 20kg
8 push ups

Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
1:00 min calf stretch per
1:00 min couch stretch per

Pointers/skill(15:00-20:00)
Workout review

Metcon(17)
FGB clock
rope slams
plank
jump rope
flutter kicks
airdyne calories

Opt(12)
3x10
Dips
Reverse fly

Finisher
30 cuff iso
:30 sec s/a para stretch
60 knee tap crunch
1:00 min sh distraction per