Midline

3 rds
Seated pike leg raise 20 reps
Bent leg heel touches 20 reps/side
Weighted Plank hold 30 sec

power snatch technigue 5 x 3, you choose the weight

400m Run
21 Air squat
15 Push up

3x10 (60-65%)

Amrap;
2 T2b
2 Thrusters 30/20kg
4 t2b
4 Thrusters
6
6
.
.
Increase by 2 and go as high as you can.

Metcon (time)

With partner 5 rounds (each) for time:
Row 300/250m
10 Strict HSPU

*YGIG

Timecap: 20 minutes

Aikaa vastaan:

• soutu 1000m
• 21 thruster (N 42,5kg / M 60kg)
• 21 leuanveto
• 50 tuplanaruhyppy
• 50 istumaannousu
• 21 raaka rinnalleveto (N 42,5kg / M 60kg)
• 21 rengasdippi

7 rounds for time

3 strict muscleups
5 strict c2b pull ups
7 deficit parallette push ups

Or

7 rounds for time

3 negative muscleups
5 strict pull ups
7 parallette push ups

3 rounds for time.

Teams of 3 (3 rounds each)
1:2
21 Calories row
15 Wallball shots 20/14lb
9 Box jumps with step down 24”/20”

TC: 30 minutes

12 Min Emom
3 Power Cleans ~ 80-90%