Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

Level 1.

For time:

60 du

10 power clean & jerk @60/40kg

60 du

10 power clean & jerk @60/40kg

Level 2.
For time:

50 du

10 power clean & jerk @50/35kg

50 du

10 power clean & jerk @50/35kg

Rpe 4 TC 6min Sprintti metcon missä ideana liikkua kovalla, mutta hallitulla intensiteetillä. Skaalaukset: du - reps 40 - su power c&j - paino

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 crunches
1:00 butterfly stretch

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(24)
WRK 7:00 REST 1:00 x3
4 air squats 2 sec dwn + 3 sec hold
8 dumbbell strict press
4 squat jumps
16 bicycles
100m run

Finisher
30 tucks
1:00 quad stretch

5 rounds for time of

• 3 power cleans
• 60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

Practice Handstand walk ~15min.

Etukyykky, hitaasti alas kovaa ylös, 5 x 2