Lisäpaino rengasdippi 3 x 10

Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

1 cluster
1 thruster
2 pull ups
AMRAP in 20 mins
E2MOM PUT THE WEIGHT OF THR BAR UP

Front rack lunge
5 x 3 both leg

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time

Lämmittely ja mobility

Harjoitellaan köysikiipeilyä

Metcon 7min amrap
6x burpee
4xK2E
1x seinäkävely

Loppuvenyttelyt

EMOM 30'
0-10
6 HSPU
6 Strict Pull Ups
10-20
6 TTB
10 Pistols
20-30
10 GHD
6 Ring Dips

10 min run / athcon prep

40min

Ath con sets with boxes, hurdles, jumping pull ups, and more

2 rounds of :

15m Handstand Walk
100x DU ; 50x attempts ; 150x SU
15m Handstand Walk
50x WBS 9/6 ; 6/3 ; 6/3
15M Handstand Walk
25x DL 100/70 ; 75/50 ; light weight

Lämmittely leikkiä ja mobility

Harjoitellaan kyykkyä ja miten nostetaan.

Metcon kaverin kanssa tai ryhmissä 5 kierrosta vuorotellen
10x vuorikiipeilijä
6x burpee

Loppuvenyttelyt