Aikaa vastaan:

• 30 boksihyppy (N 50cm / M 61cm)
• 15 c&j (N 29kg / M 43kg)
• 30 boksihyppy
• 15 c&j (N 38kg / M 61kg)
• 30 boksihyppy
• 10 c&j (N 52kg / M 83kg)
• 30 pistoolikyykky
• 10 c&j (N 65kg / M 102kg)
• 30 pistoolikyykky
• 5 c&j (N 79kg / M 124kg)
• 30 pistoolikyykky
• 5 c&j (N 93kg / M 142kg)

Time cap 20min

7 RDS, Every 3:00

5 box jumps high as possible + One Sprint (8m)

NOT FOR TIME

50 goblet squat 24/16
40 sit-ups
30 box jumps
20 strict pull-ups
10m HS walk ->5 wall climbs -> 10 plate step ups -> 20m bear walk -> 10 bear push-ups

2 rounds of 40s on / 20s off
:40 kb swings
:40 side suitcase carrying (R/L)
:40 plank hold
:40 hr push ups (easy pace)
:40 sec of rowing

then 1 round
10 inch worms
10 weighted pass throughs (add +1,25 or 2,5kg plate to stick)
20+20 sec wall pec strech
20+20 tricep strech

then start to build work weights on floor presses

Shoulder press 3 x 8 (65/70/75 %)
Sarjapalautus 2-3 min

8 AMRAP
20 DU
3 Power snatch 60/40
10 push-ups

20 EMOM:
1. 7 burpee pull-ups
2. 10-14 alternating pistols

3 sets
40-60 DUs
20/16 cal Bike Erg
12 T2R
Rest 60 seconds

L2: 3/2 Ring MU

Deadlift

5 x 65%, 5 x 70%, 5 x 75%
3 x 70%, 3 x 75%, 3 x 80%
2 x 10 x 50%

SO 2:30

3 kierrosta

1min seinäpallo
1min käsipaino tempaus
1min boksihyppy
1min etunojapunnerrus
1min soutu
1min lepo

17 min.