8x Selän ojennus
8x wall ball heittoa
8x polven nostoja
8x punnerrusta

3-pos. Snatch (floor,below the knee,hips)

Strength / Skill:
- 3x8 Back Squat

WOD - 5 Rounds For Time:
- 200M Run
- 15 Wall Ball (20#,14#)
- 10 Box Jumps (24",20")
- 5 Deficit HSPU

Post-WOD:
- 3x10 GHD Back Extension

Wiped. So much so, I did not look at my time on the way out. All RX aside from HSPU, used abmat for kipping HSPU.

Snatch 4x3 x 70%

Lämmittely leikki ja mobility

Temppurata

10min amrap
4x burpee boxin yli
4x t2b
6x kyykkyä

loppuvenyttelyt

AFAP (As Fast As Possible)
2 rounds for time of
100m Walking Lunges
50 Thrusters 30/20kg
400m Run

Lämmittely ja mobility

otm 10 1+2
clean and jerk

Emom 10x2min
8x seinäpalloa
4+4 kp tempaus
10-15 pito renkailla tai roikunta

loppuvenyttelyt

otm 15:
hang squat clean + jerk

5 x SNATCH
10 x PULL UP
10 x HSPU
200 mt. RUN

Teams of 4, 2 Males & 2 Females if possible.

Complete all of the movements before moving onto the next one. Rotate,

4 x Rope Climbs
100 x Pull Ups (Jump PU Allowed but counts as 1/2 Rep)
150 x Burpees
200 x Air Squats
300 x DU
50 x C&J 50KG (Men)
50 x C&J 25KG (Females)