3 kierrosta

20 sek roikkuminen pääalaspäin renkailla
20 sek roikkuminen tangosta
20 sek lankkupito etunojassa nojapuilla /käsipainoilla
20 sek hollow pito
lepo tarpeen mukaan pitojen välissä

A: Push Press 5x3
5 heavy sets of 3 reps
2min rest between each set

B: 12min amrap
4 Strict pull ups
3/3 Single arm DB c&J
8 Goblet squat with DB

4 Sets Not For Time
10 Behind the neck push press - moderate weight
10 Barbell Muscle Snatch - moderate weight
45sec Band Resisted Deadbug
*This is prep for your shoulders and hips and core

Tempaus

Aloittelijat:

7 x 1 riipusta + 1 maasta

A: Back squat 3x5
Moderate to heavy load

B: 6rft
15 Goblet squats
10 TTB
5 Burpee boxjump overs

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

A: 5 rounds
30 sec row for cal
30sec rest
30 sec thrusters 40/30kg
30sec rest
30 sec rope climbs
30sec rest

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

EMOM 5

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks