All same

5 Min EMOM of:
Double Unders 30-50 reps +
3 Sets
5 Seated Box Jumps (step down) - build height
rest 30sec
30sec Plank on Elbows
rest 30sec
20m Bear Crawl
rest 60sec

Stepperin päällä maaten. Lepää 1min sarjojen välissä.
Merkkaa käsipainojen yhteispaino tulokseksi.

3rds for time w partner:

-20 wall ball 7-8kg/5kg
-10 pull-ups
-20 US KBS 16/10-12kg
-10 V-ups
-20 push presses 20/15kg

Other athlete can perform reps only when the other is in:
-plank
-hang from the pull-up bar
(Alternate)

Lämmittely ja mobility

Harjoitellaan tempausta

21-15-9
Leuka
Thruster

Loppuvenyttelyt

5 Rounds For Time:

400 Meter Run
15 Overhead Squats (95/65#)
5-4-3-2-1 Rope Climbs (15ft.)

Kilos: (43/29kg)

Glute March x 4:00 Max Reps
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run/ 250m Row

12x Every 30s.

1 snatch
1-4 @70%
5-8 @ 75%
9-12 @ 80%
- plan your weights ahead

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(21)
WRK 2:00 Rest 1:00 x7
10 body builders
20 kettlebell swings
40 dumbbell hopovers

Finisher
50 round the world
1:00 hamstring stretch