30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar

5 ROUNDS OF:

- 30s Sled Push
-60s Rest-
- 30s Max Cal Row/Ski
-60s Rest-
30s DU
-60s Rest-

3RFT:
3 Strict C2B
3 C2B
3 Bar MU
Rest 1:00 between rounds

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

Voimallista, nopeaa ja onnellista uutta vuotta kaikille!

Lepoa / huoltoa

45s. ON, 15s. OFF for 16 mins

1. KBS
2. box step ups
3. KB sumo deadlift high pull
4. no jump burpee