"BIKE BUFFET"
Amrap 4
15-12-9
Wallball 20/14
C2b
Remaining time rynkkypyörää
Rest 4 min
Amrap 4
15-12-9
Wallball 20/14
TTB
Remaining time rynkkypyörää
Rest 4
amrap 4
Wallball 20/14
Pull ups
Remaining time rynkkypyörää

20cal row
30 burpees
40 ground to overhead @15/10
50 toes to bar
30 overhead lunges @15/10
15 double unders

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

Snatch 2 rep max

3x3 bench press

1. Warm Up AMRAP 3 min 5 HPC 135/95 10 assault bike calories
2. OLY Squat Snatch 5 x 3. Drop and reset each rep. 80%
3. Met-Con: Diane 21-15-9 DL 225/155 HSPU
4. Interval: 3 rounds Row 500 m 100 DU Rest 2 min

Valakyykkytekniikka

3 x 3

Tempaus riipusta polven yläpuolelta

6 x 3

4 rounds of:
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold

Score: total time L-sit Hold

Bike 3 Miles @ Race Pace
12:38
http://www.endomondo.com/workouts/159005704/841230

Run 3 Miles @ Training Pace
36:00
http://www.endomondo.com/workouts/159007066/841230

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab