Parin kanssa jumppa. Muista turvavälit!

Liikkeet
1. Leuat 100 tai hyppyleuat 100
2. Dipit 100
3. Varpaat tankoon (T2B)/ polven nosto 100
4. Askelkyykyt 100
5. Punnerrukset 100
6. Vatsat 100
7. Selän ojennukset 100
8. Burpeet 100
9. Kyykyt 100
10. Juoksu 1 000 m

Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...

• Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
• Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
• Työntö saksiin 60-80% 4x1, palautus 3-5 min

• Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
• Landmine kahdella potkulla
• Kierto, askel, heitto

4x6 Front squat + jerk

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch

3 Rounds
60 sec close grip hang
20-30 sec pike compression
5 Jefferson curl with KB

3 Rounds
10-15 Curl with empty barbell
10 OH Triceps extensions
10 DB Lateral raises

On the 1:30 x 7 Sets

On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between