A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

Joka alkava minuutti:

1. 40sek Soutu/pyörä
2. 6/6 Kahvakuula rinnalleveto
3. 8-12 Boksihyppy
4. 12-16 Käsipainotempaus vuorokäsin
5. Lepo

Mobility klo 17:00.

Alkulämmittely ja mobility

Maastanosto harjoittelua

Otm 10
1) 4 skin the cat
2) 4 boxihyppyä
3) 4 seinäpalloa
4) 20m karhu
5) 10 naruhyppy

Loppuvenyttelyt

Part 1 (0-5)
5min amrap
9 cal row
9 HSPU
9 cal row
9 C2B
Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

Straight into

Part 2 (5-11)
6 min time to find max weight for the Complex:
3 x FRONT SQUAT + STOH

2min REST

Part 3 (13-23)
3 rounds for time
21 DB Snatch (22,5/15kg)
15 Wall Ball (9/6kg)
9 Bar Over Burpee
TC: 10 min

30 min AMRAP
Swim 50 meters ( down and back) or run from playground fence near splashpad to fence near dumpster and back
10 wall balls
10 push ups
10 air squats
10 sit ups
10 MB thrusters
10 cal row
* you will need a swim suit, water shoes, flip flops, or regular gym shoes. If you don't want to swim in pool, then you can do the run. We can meet in BM room to warm up. Have fun!

Clean
95x10
100x10
105x10
110x10
115x10

50 crunches

Assisted Pull Up Machine
200x25
190x5

Bike
10:00
Lv 5
2.10 Miles

WOD: "Kaisu"
On the minute complete:
- 5 burpess.
- Max reps of Thrusters (Rx:62'5/40 kgs) (Scaled: 40/25 kgs).
-- The goal is to complete 100 thrusters.

E.M.O.M 12'

► 03 knees to elbows
► 06 Push Ups
► 09 Air Squat