For time:
Buy-In 20 GHD Sit-ups
then 2 rounds of
100 Double-unders
50 Jumping-Lunges
30 Push-ups

Voima: L-pito renkailla tai tangolla 5x max.pito

tabata with kettlebell 16/24kg:

Russianswing

Salkku vasen,

Salkku oikea

DU

Kettlebell kierto myötä

Kettlebell kierto Vasta

Team WOD (Team of two. One works while Partner rest)
3 Rounds for Time of:
40 KB Swing 20/16 kg
40 AbMat Sit-ups
40 Hand release Push -ups
40 Burpees
24 m Overhead walking Lunges 10/15 kg

21 - 15 - 9
Sumo Deadlift High Pull 40kg/30kg
Push Press 40kg/30kg
Back Squat 40kg/30kg

For Time

3 reps “bear complex” on the minute for 20 minutes
Bear Complex: power-clean, front-squat, push-press,
back-squat, push-press

No weight dropping!

5 round
50-40-30-20-10 Reps
Double unders
Sit-ups

A) Free handstand holds

B) double KB thruster+jerk
3x3 @2x12, 2x16, 2x20, 2x24 ja 2x28kg KB's

C) GHD sit ups 4x7 w/14lbs wb

D) lunge walk
4x18 steps @2x16kg KB's on rack

For reps, 8 rounds of 20sec work / 10sec rest:
* squats
* push-ups

Bar muscle uppeja 4x4

HS walking

9 rounds:
5 push press
6 pull ups

-erät 1-3 60kg & side to side pull ups
-erät 4-6 65kg & strict pull ups
-erät 7-9 70kg & kipping pull ups

75pouds 75reps for time