Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

...ja sitten kehonhuoltoon :)

6 x T2Bs
6 x Box Jumps
6 x Ring Dips
GO FAST

Deadlift on a plate 6-6-6-6 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

150 wall ball shots for time

3:00 easy bike row or run

Core strength
E3MOM x 4
15 weighted sit ups
30 Russian twists

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Devils press 50/35
20-18-16-14-12-10-8-6-4-2
Push ups

The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
:20 on :20 plank taps :20 rest x5
bosu squats
low ring dips
explosive reverse burpee
windshield wipers with plate hold

Finisher
100 flutter kicks
1:00 min IT stretch

Rest day - what did you do?

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed