2 Rounds for Time :
► 050 Push Up
► 200 m Row
► 050 DeadLift
► 200 m Row
► 050 Box Jump
► 200 m Row
► 050 Clean & Jerk
► 200 m Row
► 050 Burpees
► 200 m Row
► 050 Wall Ball Shot
► 200 m Row
► 050 Pull Up
► 200 m Row

For time
1000m row
100 squats
75 Kb swing
50 singel arm Kb front rack Reverse lunges(switch arm as you wish)
75 Kb swing
100 squats

AMRAP 15

4 Strict C2B
6 HSPU
12 Box over burpees

Technique:
Pistol
Rope

12 AMRAP
1 rope
6 KB swing 24/16
12 pistols

Lämppä leikkiä: lankkuhippaa
Mobility

Hyppyharjoitus:
1jalalla
Vauhditonta pituushyppyä
Sivuttain kyykkyhyppyä

Metcon
12min Amrap
8x kyykkyä
6x punnerrusta
10m Karhukävely

4 exercises / 3rounds / 40 secondes workout / 20 secondes rest

1) Pull-ups or Body Row

2) Jump Box + Burpees

3) Pushups

4) Battle Rope

KILLER:

2 Exercises: 11-10-9-8-...-1 each exercises

1) Abdominal roller (wheel)

2) Explosif Side lunges (2 reps count as 1)

REST DAY / MOBILITY

8 x 3
Strict Ring dips
https://vimeo.com/175183194
(weighted @ 10% of Body weight if possible)
+
0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

Pull-up Complex
5 x
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/216413837

5 x
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press
https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/176091658

5 x
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

In teams of 2:

100cal Row/Ski/Assault bike
12 DB snatch 22,5/15kg (both arms = 1rep)
10 Burpee over DB
3min Rest

100cal Row/Ski/Assault bike
12 Double KBS 16/12kg
10 Double KB front rack walking lunge 16/12kg
3min Rest

100cal Row/Ski/Assault bike
12 SDHP 30/20kg
10 WB 9/6
3min Rest

WOD :

HERO WOD

"NUTTS"

10x HSPU
15x Deadlift
25x Box Jump
50x Pull up
100x WBS
200 DU
800m row / 1600m AB