Accessory 20 min

10 Dumbbell Z-Press
10 + 10 Banded Hamstring Curls
10 Barbell Biceps Curl
1:00 Plank

Rest as needed.

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

WU
4min. kävelyä ja juoksua
vuorotelllen
+
run wu videolta

Clean 2x2
Clean 1+1

ahap

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

6-6-5-4-3

Go every 2:00

2-3 min light cardio
1-2 min banded bully each side
1-2 min hamstring strech each side
1-2 min v-sit strech

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

AMRAP 12
12 DB Push jerks (one db)
9 Air squats
6 Pull ups

21-15-9 reps for time of

• Wall-ball shots
• Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target