Warm up
Tabata bike or row

Core
Plank hold for max time
Then EMOM x 10
10 sit ups

WOD
5RFT
8 cal bike
10 incline push ups on box
12 box step overs

OHS
Build up 2 rep max. adding 5kg every round.
-> Then 3 x 5 (80%).

EMOM10
1 + 1 HH Power Snatch + HH Snatch

For Time
Run 1mile

Eilinen/Lepo

For time

30 cal row
20 hspu
40 burpee
20 chest to bar pull up
50 cal row

TC 20 min

Lämmittely ja mobility

Harjoitellaan tuplia

Otm 12
1 köysi
20s-30s ks pito
30s narua

Loppuvenyttelyt

amrap 15
2 man makers
40 single under jump rope
4 man makers
40 single under jump rope
6 man makers
40 single under jump rope
*+2 next reps man makers

Pre-WOD:
4x8 deficit dead lifts at 65% of your max

WOD - 10 minute AMRAP:

- 3 Dead Lifts (275#/185#)
- 5 HSPU
- 7 Box Jumps (30"/24")

Käsilläseisontapito tabata + burpee tabata vuorotellen

EMOM4 x 4

4 Back Squat (heavy)
30 wall balls (unbroken)

Harjoitellaan käsilläseisontapunnerrus boxilta