Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp
open gym 4-5:30

Make up a wod from this past week or last week, or do some strength or cardio.

Finisher
str/roll
abs

Skill: (15 mins )
Kipping pull up/ C2B
Kipping Bar MU

3 x DL

FR Lunges 4x10

Kippejä tangolla ja renkailla

-kippileuka
-kippi varpaat tankoon
-kippi renkailla

3 x 10 sek pito dipin ala-asennossa
3 x 10 sek pito dipin ylä-asennossa

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Amrap 15'

12 DL 90/70

40 du

1 legless rope climb

5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Then

• 50m Prowler push (100kg added)

Then

• 50 cals @ Assault bike

Then

• 50m Prowler push (100kg added)

Then 5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

SKILL

10-20min skill of your choice

• tee tää ennen laitetreeniä

5x10 Back Squat