Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
WRK 4:00 REST 1:00 x4
25 kettlebell swings
100m run
20 v-ups
100m run
15 burpees

Finisher
50 round the world
1:00 hamstring stretch

Karjalan Kovin
Sali kiinni

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

Three sets of five; 5RM; 95% x 5, 90% x 5

Kehonhuoltoa. Tee vaikka joku mobility live Facebookista.

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)

“Open 20.3”
21-15-9 reps for time:
Deadlifts
HSPU / HS walk

WOD
10min. amrap
10x air squat
9x KB/DB hang snatch right arm
10x tuck crunch
9x KB/DB hang snatch left arm

Snatch 3-3-3-2-2-1-1-1
+
Back squat 3x10+amrap