2 RNFT
10 Airport squats
5 Burpees
2 Løbe runder i hallen/centret

EMOM 15
Deficit Kipping HSPU 4-10
Pick a number and height and stick with it!

3 x 15 etukyykkyä

Back Squat

1x5 (75%)
3x5 (80%)
1x3 (83%)

For time:
* 100 double-unders
* 50 calorie row
* 25 step-ups, 24/20 inch, 20/15 kg

Scaled version:
* 100 single unders
* 50 calorie row
* 25 step-ups, 20/12 inch, 15/10 kg

Stairs
Lv 35
10:00
21 Floors

Pullup 10@-200#
Pushup 25 (20ub)
Squat 25 (ub)
Dip 25@-200#
Handstand 2x10sec

Lämppä leikki ja mobility

Treenataan leukoja

Metcon 15min
Askelkyykky 10m
Kuppikeinu 5x
Lankussa sivuttain kävely 10m

Loppuvenyttelyt

5 kierrosta

5 täydellistä kyykkyä
3 skin the cat
10 m siksak hyppely levypainolta toiselle (tee rata)

Warm up
250m run or 12 cal bike

Then 2 rounds
Duck walk
10 Cossack squat
5 goblet squats

Backsquat
E2MOM
10-8-6-4-2
Then find a 1 rep max

WOD
500m row

@6:00
12 mins AMRAP
12 cal row
9 KBS
6 wallballs

10RFQ
10 Handstand Walk
10 Banded Reverse Fly