45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

5 rounds for quality

Advanced:

1-3 MU of choice
6 strict HSPU
300 m row

Beginner:

7 pull ups
10 HSPU on the box
300 m row

2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2

Soutua vapaasti, tulos on matka, kommentteihin aika yms.

A.
6 X 20 sec on : 20 sec off, alternating
Ring row hold
Inchworm hold

REST 2 minutes

B.
6 X 20 sec on : 20 sec off, alternating
Ring push up hold (top)
Ring push up hold (bottom)

REST 2 minute

C.
6 X 20 sec on : 20 sec off, alternating
Hollow hold
Arch Hold
REST 2 minutes

D.
6 X 20 sec on : 20 sec off, alternating

Side plank (left)
Side plank (right)

*You can make the side plank hold harder, by lifting your leg up

lepoja/ uinti

AMRAP 15:
30 Double Unders
10 power clean 70/50
30 Double Unders
10 barbell lateral Burpees

Tempaus + Snatch balance RM + 1+1x90%

Rive + työntö 2+1 RM + 2+1x90%

Etukyykky 1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Accessory:
Lisäpainolankku 3 x 30 sek
Sivutaivutus 3 x 15+15

Parin kanssa

80 KBS
40 box step over with 1 kb
40 Goblet squat
40 Box step over
40 1 hand Clean+FS

16 kg kuula

For time:

• 10 strict muscle-ups in AFSAP
• 100-ft. handstand walk in AFSAP
• 10 strict muscle-ups in AFSAP

Each time you brake, stop and L-sit from the floor for 20 seconds.