Alkulämmittely leikkiä ja mobility

Eläimet

20/10 x5
Burpee
Lankku
Punnerrus
Tasapaino
Roikunta

Loppuvenyttelyt

16 Minute Partner Workout:
- Partner 1 performs a 600 meter run while Partner 2 works through an AMRAP of:
- 6 Burpees
- 8 Barbell Inverted Row/TRX Row/or Ring Rows
- 10 Alternating DB Step-Ups to 20 in. Box with light DB's (somewhere in the 10-35 lb. range)

*Both partners work the entire time. Your score is the total number of rounds completed by you and your partner on the AMRAP portion during the 16 minute period.

Muscle up progressions

Tai 3 x1,2,3, tai 2 x 4-5 muscle ups

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Stamina squats
EMOM x 12
Min 1: 6 backsquats
Min 2: 3 front squats

*weight is the same for back squats and front squats should be 50% 1RM backsquat

In a 3 minute window:
10 OH Squat
10 Pull Ups

In a 3 minute window:
12 OH Squat
12 Pull Ups

In a 3 minute window:
14 OH Squat
14 Pull Ups

For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
5 pull ups
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
5 pull ups
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
5 pull ups

Mave 5-10-15-10-5

20 minuutin juoksu

Liike: Press
- Shoulder press
- Push press
- Push jerk

Skill: toes to bar

Workout of the day
3 round for time:
16 box jump
12 toes to bar
8 push press
Tulos: kokonaisaika

5 rds
22 x KB Swing
22 x Box Jump
Run 400m
22 x Burbee
22 x WB