Raakatempaus 3 X 3 @ 60%-70%

10RFQ
1 Minute Row
1 Minute Rest

Be consistent.

The Girls - part 1 - TEAM - FT
CAP 50 min

Fran 21-15-9
Thrusters 43/29 kg
Pullups

Amanda 9-7-5
MU
Squat snatch 61/43 kg

Grace
30 C&J 61/43 kg

Diane 21-15-9
DL 102,5/70 kg
HSPU

Karen
150 WB 9/6 kg

Good morning 4 X 4 kevyt

Työntö yhdistelmä (2 x rinnalle veto + 1 x jalat edesta (front squat) + 2 x työntö ylös)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 sec wall sit
5 squats
5 superman

FGB clock(17)
3rds
1 min per exercise, rest 1 minute after each round.
rope slams
squats
sit-ups
burpees
row/airdyne

3x2 strict/bench press(10)

Finisher
100 flutters
stretch and roll

Max Effort Floor Press
5-5-4-3-2-2-2-2-2-2
2min Recovery

3 Rounds:
20/12 Calories on Bike
20 Pull Ups
15/9 Calories on Bike
15 Pull Ups
10/6 Calories on Bike
10 Pull Ups

Rest 3:00

6 Rounds:
Sprint 200m
Rest :90-2:00