3 kierrosta parin kanssa

300 m juoksu
40 m kelkantyöntö
10 + 10 bulgarialainen askelkyykky käsipainoilla

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 22,5 kg dumbbell
Women: 15 kg dumbbell

Lämmittely ja mobility

× painonnostoliikkeitä

Metcon 21-15-9
Leuka
Thruster levypainolla

Loppuvenyttelyt

10 - 9 - 8 - 6 - 5 - 4 - 3 - 2 - 1

• Rinta tankoon / Leuanveto
• Kahvakuulaheilautus
• Dippi

Jokaisen kierroksen jälkeen 30 sek lepo

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

Tempaus + työntötekniikka

Ulkoilu päivä + sauna

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

3 x 10 Sphinx Push-ups
https://vimeo.com/178422998
30" Chest Facing wall handstand hold

5 x 10 Russian leg lifts
https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

WOD :

IN TEAMS OF 2 :

A.

4 t - DEADLIFT
4 t - STOH
4 t - FRONT SQUAT

B. AMRAP 7

BOX JUMPS