Huoltoa / Lepoa

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP

For time:
21-15-9 reps *
Thruster
Ring row

• 100 m Run after each round

For time with pair:

80 x Air Squat
60 x Push Up Hand Release
40 x T2B
20 x Burpee
10 x Wall climb ( peruuta seinälle jaloilla )

Toistomäärät puoliksi parin kanssa.

Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

Machine intervals 7min On/1min off

1-2 rounds
1) bike
2) row
3) ski
4) echo

Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 rowing @easy/mod pace
10 reverse lunges
5+5 squat streching + torso rotation
5 push up to downdog pose
5 wb goblet squats
5 wb push press
5 wall ball shots
:30 HS HOLD

Metcon Prep : 1 set

6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu

Front squat
3x3

3 rounds for weight

16 lunge steps
60 single under

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress