Aktiivinen leebeni. Pk ulkoilu. 35+ ja 40+

#MetCon | 10’ AMRAP of:

• 3 hang power cleans (48 kg)
• 6 tuck jumps
• 9 plyo push-ups
• 12 sit-ups

15" rest between stations

A. 5 stiff leg deadlift @ 100kg
12-15 lateral raises

B. 10 front squat @ 50kg
40m walking lunges

#MetCon | 10’ AMRAP clean complex (death by 40 kg + 2 kg…) of:

• 3 deadlifts
• 2 squat clean
• 1 hang power clean
• 1 push jerk

Handstand progression
Warm up: ZOO walking
Core training with slider

10 exercises to handstand
(floor, wall, walk)

WOD: with partner 8'
7,5 m shoulderbarrow
4-4 HSPU to box, and keep
shoulder walking to box and parallels bar
every new round have to 10 " handstand to wall

• sets of threes as long as possible
• sets of two
• sets of one
• sets of one chin up to the max

90 min
WU for 15 min

1.Skill
A. BMU practice for 25 min
Progressions

B. MU practice for 40 min
Progressions
Muscle up 10 x 1 reps (from boxes)

2.Cool down
5 min AB, TF

Amrap 5'
21-15-9
-power snatch 15
-burpee
Amrap 5'
-power snatch 20
-bar facing burpee
Amrap 5'
12-9-6
-pover snatch 25
- burpee box jump overs
Rest 6'

For time

No idea what the prowler weighs empty but you add weight as the time goes

• 20m prowler run empty
• 1 Legless ropeclimb
• 20m prowler run 20kg
• 1 Legless ropeclimb
• 20m prowler run 40kg
• 1 Legless ropeclimb
• 20m prowler run 60kg
• 1 Legless ropeclimb
• 20m prowler run 80kg
• 1 Legless ropeclimb

For time

• 20 Cal row
• 20 SDHP 60kg
• 20 T2B
• 20 OH Squat 60kg
• 20 C2B
• 20 Burbee box jump 24"
• 20 Cal row