Snatch:
5x2 45kg
Stopper front squat:
3x5 50kg
WOD 3 rounds of:
10 pistol squat
20 box jump
WOD:
Row 500m
1min rest (20 air squats)

Maasta kyykyn kautta

Pull ups
5

Road Bike
12 miles
60:00 minutes
Keefer Rd Loop

150 weighted walking lunges

then

1-1-1-1-1-1-1 reps of Snatch + 1 OHS

Lämppä ja mobility

OTM 18
1. 1xKöysikiipeily
2. 2-4x seinäkävelyä
3. 10x KK-heilautus

Metcon: Amrap 6min
6x Boxi hyppyä
6x istumaan nousua
-aina kun uusi minuutti käynnistyy: tee 3 burpeeta ja jatka mihin jäit

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15/12 Cals assault bike

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Womens 12 calories mens 15 .

Post rounds, reps, and Rx to comments.

• 8 Interval of:
Assault Bike 20 Kcal @ max effort
2’ rest each interval

15-12-9-6-3 ring dips
12-9-6-3-15 pull ups
9-6-3-15-12 squat jumps
6-3-15-12-9 burpees
3-15-12-9-6 walking lunges

#MetCon | 30’ Tabata (5 rounds) AMRAP of:

• pike push-ups
• butterfly sit-ups
• tuck jumps
• V-ups
• push-up to Ts
• sit & ups
• prowler sprints (10 mt)

• sit-ups

• double unders/single unders every 2 intervals"