Warm Up

800m Row
+
3RFT of:
20 DU
15 Push Up
10 TTB
5 Pullup
Then Burgener skill transfer

Strenght
Front Squat 7-7-7-7-7

Met Con

Emom 10′

Odd 5 -7 Power Snatch T&G UB @60/40kg

Even 10 – 12 Pullup

Rest 5′

Amrap 8′

3/6/9/12…

Box jump Over

Thruster 40/30kg

Rest 5′

Amrap 9′

250m Row/200 Run

15 Push Up

3 rounds

30 russian twist
10 toes to posts
0:30 hip thrust hold

joka alkavalla minuutilla tehdään 12min ajan:
selältä vatsalle yleisliike x 3
wallclimb, jalat edellä seinälle x 1

Otsikon mukaan.

4 rounds for time of:

• 25 hip extensions
• 400-meter run

18 min. Burpees

5 RFT:
5 HSPU
10 Pistol Squat
15 Pull-up
12 Deadlift 70/45
9 Hang Power Clean 70/45
6 Push Jerk 70/45

30 Wall Balls (20#,14#)
25 Toes to Bar

20 KB Lunges
15 Burpees
10 Muscle Ups

15 Burpees
20 KB Lunges
25 Toes to Bar
30 Wall Balls

Note:
Hold KB in rack position for lunges
Toes to Bar Mod: GHD Situps
Muscle Ups Mod: 10 Chest to Bar, 20 Ring Dips, 10 Chest to Bar)

5 X PUSHUPS
5 X SQUATS
5 X SITUPS

Tabata:
Hollow Rock
Superman Rock

1min Rest!

Tabata:
Resisting leg raises