On the 10:00 x 3Rds

250Row
15 t2b
15 WB
250 Row

2-3x
30-60s. Air Bike
30-60s. Row
30-60s. Ski

Option 2.

Easy/moderate Pace Run 4-6min.

Kyykky 6x3x80%
Penkki 6x2x80%

Do it again Friday 2019.07.05
AMRAP 15'
2 Ring MU/Low Ring Transition
4 HSPU
7 KB Swings @32/24kg

Alkulämmittely ja mobility

Tempaus treeni

10min amrap
8 rengassoutua
7,5m askelkyykky
6 pallo olan yli

Loppuvenyttelyt

Warm up(10)
3rds
10 plyo jumps
10 windmills
10 hip rotation

WRK(24)
WRK 11:00 REST 2:00 WRK 11:00
400m run
12 dumbbell clean and jerk
18 plank taps
24 single arm overhead lunge

Finisher
20 kneeling crunch
1:00 butterfly stretch

For time:

21-15-9-15-21

Hang Squat Snatch 50/37,5kg
Chest to bar pull ups

5000 m of:
Row @ max effort

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Front Squat + Split Jerk

6 Sets

3 Front squat + 1 Split Jerk 80% of split jerk

Snatch Grip Behind the knee push press

5x3 Heavy as for allows. no max

Workout

9 Amrap

12 Double KB Russian Swing 24/16kg
9 KB Push Press
6 Bar Muscle up

Rest 10

For Time

30 KB Snatch 15 each side 32/24kg
30 KB OHS 15 each side
20 Bar Muscle up

"SUPERHERO"

3 x a week minimum

5 Rounds Quality

20 Hollow Rocks
:45 Wall Squat hold 90*
TKE (terminal knee extention) 12 each side
L-Sit Single Arm Db hold over head
30 light band pull aparts smallest thin band.