03 Rounds for Time :

► 10 Strict HSPU
► 15 Strict Ring Dips
► 20 Strict Push Ups
► 45 Strict Pull Ups

Push press behind the neck 4 X 4 @ 65%-75%

10RFQ
Row 25 Cals
aim is to complete within 30 strokes
rest 30 seconds

Jerk
Climb to a heavy, not max, single Split Jerk

Etukyykky 5x3, 2x 55kg, 3x60kg. Vikat toistot sopivan raskaita.

For Time:

Do these two movements back to back until done and record your time. Example: 50 WB, 50 KB, 40 WB, 40 KB...ETC.

Wall Ball 20/14 - 50, 40, 30, 20 ,10
KB swing 53/35 - 50, 40, 30, 20, 10

For Time:
21 Thrusters (115/80)
9 Ring Muscle-ups
15 Thrusters (115/80)
15 Chest to Bar Pull-ups
9 Thrusters (115/80)
21 Pull-ups

5 rounds
15 snatches @40/25
10 deadlift with snatch grip @40/25
every 2mins 5 burpees

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

Otm 12
4 skin the cat
20s ks pito
6 korkeaa boxihyppyä
6 kk heilautus

Loppuvenyttelyt