5x3
@67-82%
Rest 2-3min.

Rengassoutu

3 x max reps

7min amrap
20 singel arm DB push press
20/15cal row
3min rest
7min amrap
15 Kb swing
20 singel arm Kb oh lunges

Leikitään ja lämmitellään

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

Tabata 24x 20/10
1) burpee
2) roikunta
3) tasapaino
4) lankku

loppujäähdyttelyt

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish. Score is number of rounds and reps completed.

Timecap 40 minutes.

"AMRAP 15'
15 m DB Front rack lunge @2x15/10kg
10 T2B
15 m DB OH lunge @2x15/10kg
10 C2B"

Deadlift 1 RM, then 3 sets with 66%, choose reps

Push press 4 RM, then max reps @ 80 %

Abs: EMOM for 4 rounds
1) 5-10 Strict T2B
2) 5-10 Dragon flags
3) AMSU
4) Rest

Wodin venyttelyt voi tulla tekee ja metconin keppeesti...