Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

Lämmittely ja mobility

Vauhtipunnerrus

Metcon 10min amrap
4 leukaa
5 punnerrusta
6 boxin yli burpee

Loppuvenyttelyt

3*
16/12/9
DB Burpee DL
High Box Jump
DBall Clean

TC 40'

3*
15/15 DB press
15/15 DB Up Right Row

Weighted strict C2B 1RM max kg

For Time :

► 800 m Run
► 300 Thruster
► 800 m Run
► 200 Pull Up
► 800 m Run
► 100 Burpees

Vauhtipunnerrus

5 x 5

20 min AMRAP
- 250m ski or row
- 80 m farmer's walk
- 40m sled push

For time:

Buy-in:
40 cal Row

4 rounds:
10 Dumbbell Power Clean 2x20kg
10 Ring Push-Up
10 Pull-Up
10 Dumbbell Thruster 2x20kg

Cash-out:
40 Burpees

Time Cap: 40 minutes!

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*Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.*

5 kierrosta

30 DU
20 kahvakuulaheilautusta
7 rinta tankoon
5 rengasdippiä

Snatch balance 5x2
Squat snatch 5x2
Front squat 5x2