AMRAP 4 min:
- 10 Gob lunges (24/16 Kgs Kb).
- 10 medball hollow rocks (9/6 kgs).
NO REST
AMRAP 4 min:
- 10 KB Clean and Jerk (24/16 kgs).
- 10 Medball sit-ups (9/6 kgs).
- 10 Diamond push-ups.

AMRAP 15'

5 Handstand Push Up
20 Walking Lunge
30 Sit Up

21-15-9 reps of:

• toes to bar
• pull-ups

Time cap: 8 minutes

Snatch Complex

1x Snatch Pull
1x Power Snatch
1x Snatch Balance
1x OHS
(45/35)

Köysikiipeily
- jalkalukko

Käsilläseisonta, käsilläseisontapunnerrukset raakana ja kippaamalla,
käsilläkävely

12min easy/moderate spin
2min rest
10 rounds: 20sec max effort, 20sec rest, 20sec easy spin
2min rest
12min easy/moderate spin

Build to a Moderate set of 3

Pre-WOD:
5x5 Back Squat

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry

Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.

1 min HSPU
1 min Levypainonveto
1 min thruster
1 min rintatankoon
45 sek, 15 sek lepo
samat liikkeet
30 sek, 30 sek lepo
samat liikkeet

Banded deadlift 8-8-6-6 reps