Saturday

Strenght
3×10 Back Squat

Conditioning
AMRAP 15
5 Power Cleans
10 Box Jumps
15 Wallballs

AMRAP 4 TABATA WITH NO REST BETWEEN TABATAS.:
- TABATA pull ups.
- TABATA push ups.
- TABATA sit ups.
- TABATA air squats.

Ring Support

[Ring Support](

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For time:
20 unbroken DU
2 legless rope climb
10 m farmer walk + trap bar deadlift (100 kg/ 75)
(2 m = 2 DL, 4 m = 4 DL, 6 m = 6 DL, 8 m = 8 DL, 10 m = 10 DL)
20 unbroken DU
10 HSPU
10 C2B
10 Wall ball (11 kg/ 9 kg)
20 unbroken DU

Time cap 20 minute.

Alkulämmittely leikkiä ja mobility

Vatsajumppaa

20/10 x5
Burpee
Rapu
Askelkyykky
Tasapaino
Roikunta

Loppuvenyttelyt

Alkulämmittely ja mobility

Takakyykkyä

12min AMRAP
3 pysty punnerrusta
6 leukaa
8 askelkyykkykävely
7 cal laitteella

Loppuvenyttelyt

4 Rounds for Time (cap time: 30 min):

• 12 Burpees.
• 16 Fr. Rack Walking Lunges 50/35 - 40/25 - 30/15 kgs.
• 20 Diamond push-ups.
• 24 Sec Handstand Hold.
• 28 Kb Swing 32/24 kgs - 24/16 kgs - 16/12 kgs.
• 32 DU RxC Unbroken.

10 db's reverse lunges
8 devils cleans
10 push-ups

Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats