9X 30s ON/30s OFF

- DB Z-Press
- Gorilla Row
- Pike Compression

For time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Bench
Dumbbell Thrusters

DB`S 22,5/15kg

CAP 12

Rästi

3 X MAX REPS PUSH UP

For Time:
50 Dumbbell Box Step Overs

Dumbbells: 22.5 / 15 kg's
Box: 24"/20"

Skills

@double KB

10-8-6-4-2
box pistol squat
single leg RDL
split squat

10-8-6-4-2
press
gorrila row
floor press

Wod

Amrap 10’
1-2-3-4….

dead cluster
russian swing
KB burpee

@double 24/16

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 1

250 m row
15 kb deadlifts
15 m lunges
20 kb swings

AMRAP 2

250 m ski
20 WB
100 m FC

AMRAP 3

500 m run
12 box jumps
10 push ups
20 air squats

AMRAP 4

500 m bike
10 squatjumps
10 airsquats

Tällä viikolla voimaproget edelleen, soutua, skill metconia+intervallit sekä mm. open 20.2 luvassa.

BEC 45

4 Minutes Any Machine / 4 Minutes Jogging
7 + 7 Kettlebell Clean
2 Rope Climb
4 Minutes Any Machine / 4 Minutes Jogging
4 D-Ball Clean
2 BMU / 5 CTB / 7 Pull-Ups