4 Rounds for time:
- 30 sec L-sit hold.
- 15 Box Jumps over (24"/20").
- 15 V-ups.
- 15 OHLunges (20/10 kgs bumper).
- 15 Medball sit-ups.
- 15 Clapping push-ups.

24 EMOM;

1. 1-3 Rope Climbs
2. Row 20/15 Cals
3. 10 American KB Swings 24/16KG
4. Rest

Alkulämmittely ja mobility

Etukyykky 7x 5

15min amrap tiimissä
12 laatikon ylitys
100 m laite
30 naruhyppy

Loppuvenyttelyt

5x3 Eccentric Chin Up

Try to get a 10 sec hold throughout the negative phase, add load if needed or release body into band if needed.

Lämmittely ja mobility

Kuppipitotabata 8× 20/10

Metcon 15min amrap
20× hyppis
100m laitteella tai juoksu
20m farmarikävely

Loppuvenyttelyt

3 Sets - NFT
8 Single Arm Dumbbell Jerk Balance/arm
30sec Swiss Ball Stir the Pot

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

20 Mins to find 1RM on the following complex;

1 Hang Snatch + 1 Snatch

Touch & Go

3 x 3 tempausta maasta