Eilinen/Lepo

For time:

20 cal row
20 box jump
20 pull ups
15 cal row
15 box over jumps
15 pull ups
10 cal row
10 box over burpees
10 pull ups

Tempaus ilman reisikontaktia, raaka + kyykky
5x2, helpot raudat

3:00 easy bike or row

Then 20 passthroughs

10 rounds for quality
4 HSPU (sub pike push ups from box)
6 chest to bar pull-ups
8 air squats

For time:
15-12-9 Ring mu/ dual kettlebell snatch ( between legs) 24/16kg

Rest 10min

5 rds for time:
10 squat clean 135/95
20 ghd sit-up

5 Rounds:
10 Kettlebell Swings 32/24kg
60m Single Arm Farmers Carry 32/24kg
20/15 Calorie Row

18.5 Re-Test
AMRAP 7
3 Thrusters @45/30
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
12 Thrusters
12 C2B
15 Thrusters
15 C2B
18 Thrusters
18 C2B

Passiivinen lepo

Alkulämmittely ja mobility

Harjoitellaan rive ja työntö

Wod:
6x2min
8 Seinäpallo
8 burpee

Loppuvenyttelyt

4 rounds:

4 x 400m (rest 40 secs between efforts)
Rest 4 mins between rounds