Lämmittely ja mobility

Rive ja työntö
Otm 8 2rive 1 raakapunnerrus

3kierrosta On/ off 30s/1min
Kone
Punnerrus
Istumaan nousu

Loppuvenyttelyt

3 RFT:

6 TTB
20 Dumbbell snatch
40 Double Unders / 20 Calories Bike (Ergo or Echo)

Two sets of two.

RMU

Warm up: 3x 1' juming jack
ring hollow-arch 10x

8/6 ring push up
8/6 ring pull up
Ring MU workout
2x10 front bandpress
2x10 side bandpress
2x10 MU bandpress
2x10 RMU to floor
2x5 RMU withband

wod:
5-5-5 ring push up, MU bandpress, RMU withband

For time

5 Rounds:
200 Meter Run
16/12 Calorie Erg Bike
12 Alternating Single-Arm Squat Snatches (70/50)
6 Ring Muscle-Ups

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@70/47kg

Timecap: 20 mins

Strength (load)

Overhead squats, 5 sets of 4.
2:30 send-off.

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes.

Warm up
3 rounds
200m run/250m row/10 cal bike
10 box step ups
10 ring rows

For time with a partner:

400m run or 25/20 cal bike (together)
100 pull ups
400m run
100 DB thrusters 40/25
400m run
100 DB walking lunges 40/25
400m run

*run is done together but everything else is split.
* 1 person work while 1 rests

Kevyt, sama kuin sali

15min for quality:

1min ERG/jog/du
15m duckwalk
15 banded Good Morning
8/8 windmill kb