Alkulämmittely ja mobility

Harjoitellaan naruhyppyä/tuplia

12min AMRAP
6 boxihyppyä
4 leukaa tai rengassoutua
6 punnerrusta
7.5m askelkyykkykävely

Loppuvenyttelyt

Partner WOD
200m team run
50 RKB swing
50 burpees
200m team run
40 RKB swing
40 Burpeesl
200m team run
30 rkb swing
30 Burpees
200m team run
20 rkb swing
20 Burpees
200m team run
10 RKB swings
10 Burpees
*Split reps on RKB & Burpees

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

Strength
3 Rounds of:
Front Squat x5
Chinese Row x12
Hollow Rock x20

then 5 rounds of:
BB Strict Overhead Press x5
KB Swing x20
Burpees x8
Do 1 round AFAP then rest ~1min

Don't rush through the rounds. Take your time and rest approx 1min after each round

AHAP
Bottom Front Squats
3-3-3-3-3-3-3-3
*Starting from the bottom

Lepoja

900m Juoksu
50 Leukaa
100 Punnerrusta
200 Kyykkyä
900m Juoksu