EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

3 rounds, 3min rest between rounds and 1min between sets.

Set 1:
400m/300m row
30 box jump
30 wall ball 10/6kg

1min rest

Set 2:
10 shuttle run
21 kb swing 24/16kg
12 pullup

3min rest

Result is total time

1clean+3Jerk 6 sets
Strict press 5x5
Back squat 5x3

5rnd: 8 V-up + 8 sit up + 20sec hollow hold
rest 90sec

1 Round:
100' Handstand Walk
3 x Handstand Walk O-Course
50' Handstand Walk

For time :
3 rounds

21 cal row
15 t2b
9 ohs @50kg

400m run or 500m row or 20 cal bike
Into 3 rounds
10 pvc pass throughs
10 PVC overhead squats

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean complex
Every 1:30 x 8
1 high hang clean
1 hang clean
1 power clean

*increasing in weight each round

3rnd for time:

5 devils press 12,5kg/22,5kg + 5/5m hs walk

3 x 3 deadlift
Ascending weights

AMRAP 14 minutes

10 slam ball (10 kg)
7 calories (assault bike)
run 120 mètres
3 box pull-up over.