For time:

Row 750/700m
75 Air squat
30 Push ups

Metcon (time)

For time:
15-12-9-6-3 reps of
1-Arm devil’s press
200m run after each set of devil’s press.

M: 20kg DB
N: 12,5kg DB
Timecap: 13 minutes.

"Grace"
For time :
30 Clean & Jerk @60/42,4kg
Timecap: 8 mins

Compare: 2020.01.15

For time:

100 Air Squats
400m Run
60 Goblet Squats 24/16kg
400m Run
40 Frontrack Lunges 50/37,5kg
400m Run
20 Thrusters 50/37,5kg

TC 16 min.

4 Rounds for Time;
Run 400m
Row 500m
Bike 1000m
Rest 3 Mins

Time Cap 40 Mins.

Switch the order if its a busy class. Go hard on each interval! Get uncomfortable. Post working time.

15 x Heavy Russian KB swings
10 x HSPU (sub seated shoulder presses)
5 x Strict pull-ups (sub ring rows)
5 Rounds, For time

10 reps total @ 85%
Go every 30 secs
5 Mins

Same as the snatches, build up for 10 mins.

Toiminnallinen bodaus

3 kierrosta, 1min lepo liikkeiden välissä
6+6 askelkyykky eturäkissä taaksepäin askeltaen, 21X1
5-8 leuanveto vastaotteella, 2011

3 kierrosta, 1min lepo liikkeiden välissä
4+4 pystypunnerrus tangolla toispolviseisonnassa, 2111 valitse kuorma fiksusti!
8-10 kulmasoutu tangolla, 2012

Back squat
4x8 v2/62,5%

4x4 85%

Same weight as last week but one more rep.