Vauhtipunnerrus

5 x 5

• 3 Round not for time of:
Rope Climb 4 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9Kg))
One-Arm KB Press 15 reps unbroken/side
Double KB Front Rack Walking Lunges 30 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Rive 1 RM (15 min)

VAPU 1 RM (15 min)

Etukyykky 2 RM

5 kierrosta

10 vala-askelkyykkyä (5 lbs plate)
10 Goblet kyykkyä (5 lbs plate)
10 polvet rintaan

• Team of 3*

0-10':
60 Wall Ball (9\6kg)
AMRAP
5 DB Deadlift (22,5\15kg)
5 Pushups

10'-20':
60 Ground to Overhead (plate 15\10kg)
AMRAP
5 DB Squat Clean (22,5\15kg)
5 Abmat Sit Up

20'-30':
60 Burpees Box Jump Overs (60\50cm)
AMRAP
5 DB Push Press (22,5\15kg)
5 Air Squat

For time
30 Burpee Box jumps over
Then
100 Walking Lunge

EMOM : 10 Alt Dn snatches 22,5/15

5x2 As high as possible

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Valta vetää!

3 rounds:
- 800m run
- 50 back extentions
- 50 stiups

*second round of run changed to 1600m cycling