AFAP:
30 Snatches

• 5 Round of:
Assault Bike 21/15 Kcal
Two-Arm KB American Swing (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps
2:00 rest each round

Warm-up

3 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

3 x Laatua

5-7 leuanveto renkailla tai rengassoutu
5 rengasdippiä
max pito renkailla
5 x dragon flag

Battle of JKL final: "40100" (modified team workout)
Teams of 3 complete following as fast as possible
80 cal row
80 box overs
80 thrusters 40/30
80 T2B
80 thrusters
80 box overs
80 cal row

Keksitään 5 erilaista burpee variaatiota.

Sen jälkeen tehdään 3 kierrosta 3 jokaista burpeeta.

Superkids:

7 min AMRAP

1 köysikiipely
7 punnerrusta
10 seinäpalloa

Joka alkava minuutti tee 1 skin the cat.

Ninjat:

10 min AMRAP

2 köysikiipeilyä
10 punnerrusta
14 wallball

Joka alkava minuutti tee 2 skin the cat.

5 Rounds for time

• 10 Strict pullups
• 20 Steps front rack walking lunges 60kg
• 10 Bar facing burpees