5 min AMRAP

3 x pituushyppy etuperin
3 x pituushyppy takaperin
3 x supertiukka PEP
3 x polvet rintaan

3 min lepo

5 min AMRAP

20 m karhukävely
20 m kuperkeikka takaperin
10 m kinkka (vasen)
10 m kinkka (oikea)

Eilinen/Lepo

3 rnd of

24 Deadlfit 60/40
24 box jumps
24 wallball
24 clean

Rinnalleveto kyykkyyn

Rive sylistä kyykkyyn - tiukka vastaanotto
Rive maasta kyykkyyn - tiukka vastaanotto

Käytä kevyitä tankoja.

Every 6min:
1000m Run

Try to keep the same pace thru the whole workout.

Strength / Skill:
5x2 Strict Press

WOD - 12 Minute AMRAP:
- 5 STO (#115/#85)
- 7 T2B
- 9 Box Jump Overs (24"/20")

Post:
- 100 Double Unders

Note: Complete your 1x20 Back Squats + 5% if missed

Today was a good day.

Harjoitellaan käsilläseisontapunnerrus boxilta

4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

Mobility:
- Mobility Hip Sequence

Strength / Skill:
1x20 Back Squats (+5% from last week)

WOD - 12 Minute AMRAP:
- 4 Man Makers
- 8 Lunges with dumbbells's
- 12 Wall Ball Shots

Post:
- L-Sit (Accumulate 90 seconds total)

3' DU +PVC+MOBILITY

poi

3RND
10 Goblet Squat
8 Burpee
100m S. Run

A.
OGNI 3', PER 15' (5 set):
Clean + 2 Front Squats + Jerk

Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

REST 5'

OGNI 2', PER 4' (4 set):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

B.
For time:
Run 800mt
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

C.
3 RND
15 Power Snatch 35/25KG
15 GHD+MB
15 Power Clean 35/25KG
15 TTB

opzionale

D.
For Time
30 Ring Dip
20 BMU
60CAL ROW