5RFQ
10 Lateral Step Ups (ea)
10 Mini Band Sode Steps (ea)
10 Hop & Holds
Rest 60 seconds

For Time:

Harjoitellaan tempausta sylistä

7 x 2

WOD :

"FIGHT CLUB "

3 rounds for max reps in 17 min

a) Thruster
b) Power clean
c) Box jump over
d) Pull up
e) AB Cal
f) REST

3RFQ
10 Banded Rows
- 10sec Hold on 10th Rep
10 Banded Reverse Fly
- 10sec Hold on 10th Rep
10 Press Up + Scap Protract
10 Active Hangs
Dead Hang them engage lats

Ei tekniikkaa.
Tule tekemään väliin jäänyt harjoitus tai huoltamaan.

4 quality rounds with max effort

• 10x DB snatch (both hands)
• 10x BW pull-up (strict)
• 10x BW dips

2 x snatch grip push press + 2 x overhead squat

1 x 60%
1 x 65%

2 snatch grip Push Press + 1 OH squat

1 @ 70%
3 @ 75%"

TEAM OF 2 "i go you go"

1000M /800W RUN (ALL togheter)

20 Front squat 70/50

20/15 lateral burpees

20 Front squat

20/15 chest to bar

20 front squat

20/15 Box Jumps Over

20 Front squat

20/15 Toes to bar

1000M /800W Run (all togheter)

MU progressio

5 rounds
3 x Muscle up
6 x OHS