3 kierrosta
1 min max rinta tankoon
1 min max thruster
1 min max dippi
1 min max hollow rocks
1 min tauko

Lämmittely ja mobility

Lattiapunnerrus 15-12-9-6

Chipper:
25 boxihyppyä
30 istumaannousua
30 punnerrusta
30 rengassoutua
30 kyykkyä
25 boxihyppyä

loppuvenyttelyt

OPEN 17.1

3 x 10

10min AMRAP
3 dislocates
6 x Prone Y's
10 x pallof presses
10 x Prone plank sidewalks

With continuously running clock for 20 minutes, do 1 bicep curl + 1 push-up on the first minute, two on second, three on third etc. When you are not able to finish the reps in a minute, start again from 1.
Men use 20kg barbell and women 15kg.
Score is the reps you finish on, when 20 mins is up.

Option A:

3 rounds for time of
- 3 legless rope ascents, 15-ft. rope
- 5 strict handstand push-ups

Option B:

5 rounds for time of
- 4 leg-assisted rope ascents, 15-ft. rope
- 5 kipping handstand push-ups

12-9-7
-thrusters
-rintatankoon

AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Muscle up
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

WU
3rds
8x air squat
8x sit up
12x jumping jack
+
pumppaile pohkeita nopein venytyksin