Mobility klo 17:00.

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

AMRAP 10 min

16 KB/DB Snatches, alternating hands
10 Burpee Box jumps (+2 each round)

3 x max reps ring row

Muscle
5 x 2 Clean & Jerk @ 80%1RM (#155)

Metcon
100/50 Jump Rope
50/25 Jumping Pull Ups
50/25 Sit Ups

90/40 Jump Rope
40/20 Goblet Squat
50/25 Leg Raises

80/30 Jump Rope
30/15 Box Jumps
50/25 Sit Ups

70/20 Jump Rope
20/10 Wall Balls
50/25 Russian Twist

60/10 Jump Rope
10/5 Kettle Bell Swings
50/25 Sit Ups

Superkids ja ninjat

6 x 8 etukyykkyä

• 10 Min EMOM of:
BB Bench Press (0:01 pause)
75-80% 10RM 2 reps
Pause @ on chest

Joka alkava 2 min + 1 min lepo x 3

12 käsipaino rinnalleveto + max reps pull ups

20min alkavalla 2 minuutilla

1. soutu, rauhallinen tahti
2. 5-10 käsilläseisontapunnerrus, 5 boksihyppy, 10 linkkuveitsi pallon kanssa, loppuaika lepoa

10 db's reverse lunges
8 devils cleans
10 push-ups