Voima:
OTM 10min
Odd: Lunge
Even:Pike Push

Metcon:
2 x AMRAP 7min (rest 2 min between sets)
Wall Ball - 6reps
Box jump - 6reps
Ring row - 6reps
Sit up - 6reps

Burpee - 6reps
Kb press - 6+6reps
Gobblet Squat - 6reps
Hang - max reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

3 Rds:

10 + 10 Bulgarian split squat
12 Scapular push ups
:30 HS hold
10m Deathwalk /w dumbbell

strength

Advanced: A: 5 sets of 1 halting clean pull + 1 clean
B: 3*3 clean pull (heavier than complex)
Novice: A: 5 sets of 3 halting clean pulls + 3 hang clean

workout

3-5 sets
5 power clean
30 sec max distance ski

90 sec rest between rounds
total distance=score

Running o´clock

AMRAP 5
4 C2B
12 cal ab.
...directly into
15-12-9
Front squat 45/30kg
Toes to bar
Devils press 2x22,5/2x15kg

10min alkavalla minuutilla

1. Käsilläseisontapunnerrus, katkeamaton sarja ja jätä pari toistoa varastoon
2. Varpaat tankoon, katkeamaton sarja ja jätä muutama toisto varastoon

4 rounds for quality
12 alt. box set up @ 2x 22.5/15kg
24 ghd sit up
12 1-leg RDL @ 2x 32/20kg
8 HSPU open standards
- rest as needed

OTM 10 minute
Pull up x 2

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

Quality for time:

30 strickt t2b
30 ghd sit up
30 hollow rock