5min AMRAP ii.i

15 Box Jump
15 KB Swing Chest High
rest 2min

5min AMRAP ii.ii

15 Wall Ball
15 KB Goblet Lunges
rest 2min

5min AMRAP ii.iii

15 Sit Up
15 Burpees

Go Now Or Go Back Sleep

• 4 Round of:
One-Arm KB Overhead Walking Lunges Dx (24/16Kg) 15 m
One-Arm KB Overhead Walking Lunges Sx (24/16Kg) 15 m
C2B Pull Ups 20/15 reps

otm 7
20s on / 40 sec off
front squats with 2 kettlebells
-3min rest-
otm 7
20 sec on / 40 sec off
row

TABATA THIS!
row (cal)
thruster @40/25
handstand push up
swing @24/16

AMRAP 14'

30 Burpees
30 Power Clean (43/30)
30 Pistols
30 Kettlebell Swing (24/16)
30 Toes to Bar

AMRAP 17min:
40 Burpees
Snatch, 30 reps (35/25)
30 Burpees
Snatch, 30 reps (60/35)
20 Burpees
Snatch, 30 reps (75/45)
10 burpees
Snatch, as many reps as possible (95/55)

Hartioiden mobbailut

Vietä aikaa näiden parissa

https://bodybuildingfitnessfreak.files.wordpress.com/2015/07/shoulder-mobility-1.jpg

https://i.pinimg.com/originals/60/1f/4c/601f4cc879bfa6b7cdfd764b30c7b8ed.jpg

20 min treenaile käsilläseisontaa ja muscleuppia.

Muscle

Pull

Metcon
21-15-9
KB Snatch
Ring Dip

75 min
1 min run/1 min walk
11.15 km
PK1
125/150
6.47/4.35 min/km