• 1min.: Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike

• 1 rnd:
  10 Good morning
  10 Reverse lunge
  10 Back squat

• 30s. Row/Bike

• Mobility...

• Work on:
  Deadlift

Savisalon kanssa perus lauantai wod.
Row
Wall ball burpee
Slam ball
HSPU
Rope
6 rnds

A: Power clean 5x3
B1: Lat pull downs 3set
B2: Nordic hamstring curls 3set
C: BB pendlay rows 3set

AMRAP 22

100m Double Dumbbells Farmer Carry ( Heavy )
12 Dumbbell Push Ups
200m Run
15 Dumbbell Squat

10 Rounds For Time:
5 Bar Muscle-Ups
3 Clean & Jerks 61 / 43 kg
10 Bar-Facing Burpees

Time Cap: 25 Minutes

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

“Lindskog”

5 tounds for time:
500 meter run
20 box jumps 24/20”
20 pull ups
5 HSPU

Back squat 1 RM, then sets @ 80-60-40 % (choose reps)

For time
30 power snatch 40kg
30 overhead squat
30 squat snatch
Ogni minuto inizia con 5 v up