AMRAP 6'
Dbl KB Hold
USA Swing@ 24/16kg

2' REST

AMRAP 6'
HS Hold
HSPU

2'REST

AMRAP 6'
Wall Sit
Pistols

2'REST

AMRAP 6'
DL hold
DL @80/50kg

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

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 60-65% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 65-70% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 70-75% 1RM

5 rounds for reps of

• 2 minutes of strict muscle-ups
• 3 minutes of rest

Front squat 4x10 reps

3 Rounds
10 sec work and 50 sec rest
a. Sled push (15 - 20 m)
b. Ski ergo
c. Rubberband kettlebell
d. Wallball
e. Shuttle run
f. Pull ups or jumping pull up
g. Thrusters (50 % 1 RM)
h. Burpee
i. T2B or L-hang sit up
j. Push up

Rest 2 minute between rounds

4 kierrosta
4 min per piste 1 min tauko

1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä

kesto 40 min.

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch