4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

• AMRAP 7 min: --- 20 Medicine ball Clean + push up on the MB. --- 20 Hand to hand kettlebell swing (24/16Kg). --- 20 jumps over the Medicine ball. --- 20m farmer's walk (24/16Kg).

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

25 Box Jumps (30 inch box)
Rest same amount of time it took to complete
50 Box Jumps (30 inch box)
Rest same amount of time it took to complete
75 Box Jumps
Done

3111; 6-8reps; rest 60sec x 3 sets

16 E2MOM
3 POWER CLEANS
3 FRONT SQUATS
3 PUSH JERK

3 RFT
30 KB SWING
20 POWER CLEANS
10 PUSH JERK
5 HSPU/ HS HOLD 30"

Core Lifts:
Snatch 6x3
Jerk Drive Drill 4x5
Front Squat 3x10

MasterWOD Auxiliary:
4 Rounds
250M Row or Run
30 Double Unders

Aikaa vastaan

21-18-15-12-9-7

Käsipainotempaus + halting wall ball

joka kierroksen välissä 20 sek hollow hold

EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

4 rft:

30 Squats
20 OH Lunges (20/10)
10 KB Clean & Press (24/16)