TEKNIIKKA
2kb rive+työntö
Tempaus

15min AMRAP
- am.heilautus x 20
- 1/2 tempaus, hidas alas x 10+10
- vaihtopunnerrus x 10
- vaihtosoutu x 10

6min EMOM
- thruster x 12
- abbmat sit up x 20

6min EMOM
- ak. taakse x 20
- jalkojennosto vatsat x 15

4 x 5min - 3min rest between sets.
alt. a & b
A) ergo @70-75% effort
B) 8 kb swing + 4 burpee over kb + 10 sit up

Rpe 3-3.5

Handstand walk technique

then

EMOM 6
7,5m HS Walk

3 RFT (high quality)

10 Alt pistols
10 HSPU
10 KBS 32/24kg

TC 8min

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Vuorotellen penkki ja kyykyt 5x5 kumpaakin 2min tauolla liikkeiden välissä

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

Open 14.1

AMRAP 10 min
Complete as many rounds and reps as possible in 10' minutes of:

Treenaaja & Kuntoilija
30 Double-Unders / 90 Single-Unders
15 Power Snatches 35/25kg/HAP

Wod

In teams of three

14 min amrap

10/8 cal row (tc 45s)

8 power snatch 35/25kg

After 7 minutes

10/8 cal row

10 wall ball

[TEAMS OF 2]

AMRAP 20:
10 Box Jump Overs
2 Rope Climbs (15')
30' Front Rack Walking Lunge

KILOS: 69/40kg

Switch After Full Rounds