1. Ristinolla ulkona perheen kanssa

1. WOD vaihtoehdot A tai B

A. 10!
burpee jalat sohvalle (kädet pysyy suorina)
täydellinen ilmakyykky tai goblet kyykky pienen painon kanssa

Eli kun kädet menee lattialle, jalat menee sohvalle. Pidä keskivartalo tosi tiukkana ettei selkä notkahda!

B.
10!
burpee kädet sohvalle
täydellinen ilmakyykky

AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

RestDay!

Push press 5 RM, then max reps @ 90 %

RestDay / Mobility

EMOM 15
1.10-15 cal erg
2. 6-10 burpee box jump over
3. 10-15 Wall ball

Scull crushers w Dumbbells 4 x 8, rest 2:00

Biceps Curls w/ DB´S 4 x 16, alternating

4 x 10 Pike Push-ups

Incline Dumbbell Bench Press 4 x 5, rest 2:00

For total time

4 Rounds of
8 Snatches* @ 52.5/35kg
12 Burpee box jump-overs, 24/20″

Then, rest 3:00 before continuing with:

4 Rounds of
8 Thrusters @ 52.5/35kg
12 Bar-facing burpees

• Snatches can be done as power, split or squat snatches

Target time. < 16:00 (w/ break)

For time

• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog
• 200-meter sprint
• 200-meter jog

Start and finish with a 1,600-meter jog.
Do this at a track if possible.

EMOM X9

1) L-Sit Hold 15-30s
2) Flutter Kicks 20-30s
3) 20-30 Russian Twist