Conditioning
AMRAP 12:
10 Burpees
25 DU

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

Box-kyykky 6x2x75%
Maastaveto 6x1x75%
Suorinjaloin maastaveto korokkeelta 5x15 (kevyt)
Jalkanostot penkillä 5x"max toistot"
Kelkka 6 kpl "suoran työntöjä" @ 100% omapaino

10min EMOM s2oh @ 70kg

deadlift 1.5x bw, bench bw and clean 0.75xbw. 10reps 9reps 8reps etc for time

4 RFT:

3 Push Jerk
6 Front Squat
9 Deadlift
50 Du´s

W: 40 kg M:60kg

For Time :
► 500 m Row
► 015 Front Squat
► 800 m Run
► 025 Kettlebell Pull Up
► 050 Push Ups
► 025 Kettlebell Swing
► 800 m Run
► 015 Front Squat
► 500 m Row

1) 10-15 KB Swing 32/24
2) 10-20 Wall Ball
3) 10-20 BoxJump
4) 30-50 DU
5) 10-25 GHD sit-ups

Workout time should be close to one minute. Use remaining time for transition. Go AHAFA but keep steady phase. Scale if needed!

1' Max Back Squat ◄► 1' Rest
1' Max Push Press ◄► 1' Rest
2' Max Back Squat ◄► 2' Rest
2' Max Push Press ◄► 2' Rest
2' Rest
A.M.R.A.P. 16'
► 100 Burpees Over Partner
► Max Cal Row

15min alkavalla minuutilla rauhalliseen tasaiseen tahtiin

1. soutu
2. yleisliike
3. 1 käden kahvakuula rinnalleveto

Lepoja