Alkulämmittely ja mobility

Harjoitellaan kahvakuulaheilautusta

Wod 30s on 30s off
Rengaspito
Boxihyppy
Kyykky
Tempaus
Kaaripito

Loppuvenyttelyt

Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(10)
50 heavy rope, jump rope, double unders
100m run
40 sit ups
100m run
30 push ups
100m run
20 russian kbs
100m run
10 pull ups
100m run

Finisher
100 flutters
1:00 samson

EMOM - choose your Range, 10-20min

DT - choose reps & loading

Hold the pace

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

Weighted dip 5-5-3

2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(25)
5 giant sets-
10 single arm devil press
15 toe to pole(anchored leg raise)
20 dumbbell hopovers
200m suit case carry-change hands at the 100m mark
rest no more than 1:30 rest after each round

Finisher
100 russian twist
1:00 samson

3 clean
3 front squat
3 push press

3 snatch
3 over head squat