2 x

30 sek lankkupito
30 sek hollow pito
30 sek max toistot abmat vatsoja

1 min selkälankku
30 sek supermiespito
15 selän ojennusta GHD penkillä

For time:
100-200-300-400-500 meters with 60 seconds rest between sets

Snatch 1x3 70%, 2x3 72%, 1x3 77%, 2x2 82%, 1x2 87%, 2x1 90%

Skills

21-18-15-12-9-6-3 Sets of
-KB swings 32kg
-Bar hopper / DU
-Deadlift 85Kg
-Box jumps 24in

*Beginne jede Runde mit Man Makers 25lbs
Man Makers set of : 10-9-8-7-6-5-4

3×1000 run
1 min rest

10 x 10

AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press (50/35)
27 Double Unders

• Goal: Hard effort, Shoot for 5+ completed rounds.

50 Minutes Of :

Use Any Machine as long as you like
2 rounds :
60 sec. + 60 sec. Couch Stretch
60 sec. + 60 sec. Pigeon
4 Burpee Box Jumps 30"/24"
3 + 3 Half Kneeling Windmill
10 Flyers on Bench
30 sec. + 30sec. Banded Lat Stretch

Lisäpainoleuka + dippi nojapuilla

3 x 3

sopiva paino