3 RFT

Do in teams of two

50 kb swings 20kg.
50 hang to overhead db 20kg.
400m run with 15kg. sandbag

Run in hills if possible

AFAP --Z Time cap 12 min.
- 5 sets of:
--- 5 snatch (30/20 Kgs).
--- 4 Burpees over the bar.
--- 3 Strict Pull-ups.
--- 2 Toes to bar.
--- 1 MU.

1 (Power Clean + Push Jerk + Split Jerk)

5 rounds
Increase weight every round

Super burpee: 1 burpee, 1 reversed burpee:

40 sek work
20 sek rest
8 rounds

One repetition is either one burpee or one reversed burpee. Your result is your lowest score during one round.

B-1 Hero Wod

3 rounds for time

400m run
21 KB-swings (24/16kg)
15 Knees to Elbows
9 Ring Dips

Pressi tempaus otteelle

3x5@ 15% kevyempi kuin viime viikolla

Tempaus
2@70%
2@75%
2@80%
kahdesti läpi

Tempaus veto (epäkäs)

3x3@90%

Takakyykky

3x3@70%

6 min AMRAP:
- 5 Power snatch (50/30 kgs).
- 10 Box jumps over (24"/20").
- 20 Double unders.

NO REST.

4 min:
- RM Overhead squat from Rack.

Seated Box Jump 5x3

Istu pienellä jakkaralla, tanko niskassa. Ponnista istuma-asennosta edessä olevalle laatikolle. Lepää 3-5 min settien välissä. Maksimiräjähtävyys!

AMRAP 20

15/11 Cal Row
20 Ring Climbers
20 Squats w/ KB 24/16kg
15/11 Cal Air Bike
20 Burpees
10+10 Banded Hamstring Curls

Open gym 8:00-9:30. Post if coming