Conditioning
AMRAP 12:
10 Burpees
25 DU

Gymnastics Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

"5 rft.
300m row
10 ring Dips
10 FR.Lunges (40/30)
10 T2B"

For time:
Overhead Squat
21-15-9
Power Snatch
9-15-21
Run 200m
Barbell 50/35kg
TC 18

Takakyykky 6x3@85%

Puolesta reidestä työntöotteella tempaus + tempaus

7 x (1+1)@50-60%

Te veto + tempaus, polven alta

8 x (1+1)@70-85%

Sivitauvitukset 5 x 15+15

3 rundia
12 x Front Squat
12 x Boxihyppy 50 cm syväkyykyllä 20" WB sylissä

Bench Press

135*10
150*5
200*5
215*3
225*3
235*1
240*1
245*1

200 crunches

Hyppää nii korkeelle boxille kun mahdollista, salin enkka 151cm

Round 1:
1000 m Row
1.6k Assault Bike
200 Single Unders
Round 2:
750m Row
1k Assault Bike
150 Single Unders
Round 3:
500m Row
0.8k Assault Bike
100 Single Unders
Round 4:
250m Row
600m Assault Bike
50 Single Unders

16.4 Open Prep

D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%