A,
5 rounds for quality of:
Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry, 40/30kg 30m
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
Teams of 2 - for time:
40 Power Snatches,61/43kg
50 GHD Sit-ups
60 Kettlebell USA Swings, 24/16kg
50 Bike Calories
60 Kettlebell USA Swings,
50 GHD Sit-ups
40 Thrusters, 61/43kg

Complete in teams of 2. One person works at a time, switch as often as you like.

Goal: Sub 25 mins

C,
3 rounds for quality of:
5 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Double Kettlebell Front Rack Box Squats- 3 secs down and up; moderate weight
Reverse Hypers- 2 sec pause at top

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊

3 min ON/ 90 sec OFF x 8 sets
5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under
Goal : hard effort in every 3 min

1000m row
Thruster x50
Pull up x30

Open mobility

WOD:
"Jackie"

25 min AMRAP

15 Air Squats
12 Push Ups
12 Burpees
15 Cal Assault Bike
500m Row

Score is reps
1m ROW = 1 Rep

OHS/SNATCH BALANCE

• TEE TÄÄ IHAN EKANA LÄMPÄN JÄLKEEN JA ENNEN TEMPAUKSIA

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä, mutta mieti tätä enemmän lämppänä tempauksiin

3 kierrosta
A1) ring mu kääntö jalat boxilla x3
A2) kippi ring mu+ negatiivinen alastulo x1

3 kierrosta
A1) perhosia x10

Takakyykky 1-3x1 100 %

Osatoisto leuanveto 4x1,5 toisto, 5+ raskas
Alataljaveto kuminauhalla 3x12 raskas
hauiskääntö, hammer 3x8
Ojentajat niskan takaa 3x8
hollow rock 3xmax

30 pull ups
500m row
50 burpee
500m row
100 push up
500m row
150 walking lunge
500m row
200 air squat
500m row
150 walking lunge
500m row
100 push up
500m row
50 burpee
500m row
30 pull ups
500m row
tc: 60:00 min