Saturday

Metcon: “Straight Flippin”

 30 min AMRAP with 2 or 3 Person Teams

 12 Tire Flips

 Other teammate(s) hold a plank while partner performs tire flips

 

Score: Rounds + Reps

AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 sq therapy
8 sec v-sit

Metcon/*Rx(16)
5rds
12 wallballs 16/12-*20/14
12 ttp/*ghdsu
200m run

3x2 ft squat(8)

Finisher
2 min quad stretch
20 swing kicks per
100 bicycles

30 Etuheilautus
30 DU
30 abmat
20 min AMRAP

100 ring dips for time

Complete as many rounds as possible in 10 mins of:
10 Push Press 25/35
10 Kb Swing 16/24
10 Box jumps 20/24"

For time:
15-12-9-6-3 reps of:
- Box jumps (24"/20").
- Burpees.
- Wall ball shots (9/6 kgs).

Pausekyykky 10x2x50% (mene kisasyvyyteen, 3-5s stoppi ja ylös)
Sumomave 5x10 ("täydellisellä tekniikalla", älä laske lattiaan asti vaan pysäytä jokainen toisto muutama sentti ennen lattiaa)
Bulgarian split squat 5x6-10 / jalka

3 x

3 Min max Burpees

Rest 90 Secs

3 Min Max Toes to bar

Rest 90 Secs

3 Mins palte GTOH 15/10kg

Rest 90 Secs

Pass trough kahvakuulalla tai boxin päällä
Lankku soutu kahvakuulalla