3RFT:
20 Calorie Row
16 Thrusters 42,5/30
20 Calorie Row
17 T2B

4 rnds
20 Hollow rocks
https://vimeo.com/175042312
0:15's False Grip hold
https://vimeo.com/177415732

EMOM4:
2 strict chin up

• rest 2min

EMOM4:
1 strict chin up

leave 2-3 reps in the tank

Lämmittely ja mobility

Lattiapunnerrus 5x5

Metcon 15 12 9 6
boxihyppy
Istumaan nousu

Loppuvenyttelyt

Treadmill runnin 10min 13km/h

6 rounds:
Hang Power Clean 80kgx3
High Boxjump x3
Pullups x6
Single Unders x40

For time:
Fran
1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

With a partner, "you go - I go style"

5 Clean and Jerks (100/70kg) 50/30kg
4 Clean and Jerks (110/75kg) 55/32,5kg
3 Clean and Jerks (120/80kg) 60/35kg
2 Clean and Jerks (130/85kg) 65/40kg
1 Clean and Jerk (135/85kg) 70/42,5kg

harjoitellaan: pistoolikyykky boxille ja kumpparille, ilman tukea

10 x Joka 1,5 min (5 sarjaa leukoja + 5 sarjaa kyykkyjä)

Parittomalla 5 leukaa
Parillisella 5 etukyykkyä, lisää painoa joka kierroksella

6x
Sprint 100m
Rest 2’
Run Fast 200m
Rest 2’