Take that previous weakness and perform the
following metcon:

AMRAP 15
8 of the weakness
40 double unders
30 seconds rest

On handstand walk, the 8 will be meters.

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

10 tuck around the world @2,5kg
10 flag pole (brace the core)
5-10 strict ttb

Bike 6.5 miles
Strength chest press to 1RM = 175#
WOD 5 RFT
10 burpees
10 KBS 53#
10 goblet squats 53#
10 TTB
16:04

5 kierrosta alkavalla 90s

1. 20/15 cal soutu
2. 10 thruster, paino niin että pystyt tekemään toistot yhdessä sarjassa

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

10-8-6-6

4 rounds
1min amrap kb swings 24/16
1min amrap plate toe touch
1min amrap Wall balls
1min row for cal
1min rest
*Athlets start at a difrent station each round and complete that round in that order

Lepäää

Post if coming

• harjoittele kuperkeikka
• kuperkeikka takaperin
• potku käsilläseisontaan
• käsilläseisonnassa seinää vasten painonsiirtoja