Alkulämmittely ja mobility

Harjoitellaan kk heilautusta

Otm 8
4-8 kk heilautus
20-30s punnerruspito

5min amrap
40m Viivajuoksu
+1 burpee /kierros

Loppuvenyttelyt

AMRAP 12'
ASCENDING +1

TOES TO BAR
PUSH PRESS 60/40

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

30 sec on/ 30 sec off, 3 rounds (12 min)

1. pullup
2. ring dips
3. t2b
4. du

Choose ONE of the following sports

Swim Repeat 200m, recover :45s until form/pace deteriorates
Bike Repeat 200m, recover :45s until form/pace deteriorates
Run Repeat 200m, recover :45s until form/pace deteriorates
Row Repeat 200m, recover :45s until form/pace deteriorates

High hang snatch 5x3 @Light weight
Snatch Pull 5x3 @ 90% 1RM snatch
Back squats 3x5 @ 65%
+
5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees

Ring skills:

Skin the cat
up side down hang
kip
static holds

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

Lämmittely ja mobility

Tempaus
Otm 8 polven alta

30s työ 30s lepo 4kierrosta
Kyykky
Burpee ja leuka
Lankku

Loppuvenyttelyt

EMOM 14, AMRAP

even : Bar Muscle ups
odd : Box over burpees