Penkki 9x3x40% + minikumit
Jyrkkä vinopenkki nousu max3-5 sarjaan
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

Choose ONE of the following sports

Swim Repeat 200m, recover 3:00 until form/pace deteriorates

Bike Repeat 2M, recover 3:00 until form/pace deteriorates

Run Repeat 800m, recover 3:00 until form/pace deteriorates

Row Repeat 1k, recover 3:00 until form/pace deteriorates

21-15-9
Thruster
Pull up

Strength / Skill:
5x3 Bench Press @ 80% of 1RM

Partner AMRAP - 20min Cap
5 Power Clean
10 Pull Up
15 Wall Ball
Note: Only 1 partner work's at a time and you play split the work however the team wants.

terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille

Lämppä ja mobility

Otm 10min
2x Clean & Jerk

Metcon: parin kanssa 5 kierrosta aikaa vastaan
10 tangon yli burpee
6 punnerrusta

Selän ojennus boxilta 3 x 10

Walk 100 meters on your hands, even if it is 2 meters at a time.

5 rounds of:

-Prowler push 60 m, 30/15 kg
-Run 50 m up hill
-7 Pull-ups
-9 Knees to elbow
-12 Squats
-Run 50 m down hill

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.