5rft:
8 DB front squats
12 Burpees
16 Squat jumps
20 DB push press

MAX
5-3-3-1-1-1
SDHP

MUSCLE
10min. AMRAP:
20 Box Jumps (24/20″)
20 Pull-Ups

METCON
15 min. AMRAP:
21 Sit-ups
14 Kettlebell Push Jerks

For Time T

21-15-9 reps for time of:
Left-arm kettlebell snatches 24/16

Right-arm kettlebell snatches
Pull-ups

Lämmittely ja mobility

Riveä
Otm 8
1 rive 1 etukyykky

Wod
8min +1 toisto
T2b
Burpee

Loppuvenyttelyt

2-3 sets of max number of reps, at least 10-12

Työntöpunnerus (push press), 6x4

Lepoja

Ennen ja jälkeen treenin

3 K soutu hissukseen

4 kierrosta aikaa vastaan

20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

Clean & Jerk - 10 singles of heavy (start @80% of your 1 RM Clean & Jerk)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.