Choose ONE of the following sports

Swim 30:00 @ 80%

Bike 30:00 @ 80%

Run 30:00 @ 80%

Row 30:00 @ 80%

a. rowing max meters
rest 3 min
b. shuttle runnings
Pidä vauhti reippaana, älä revi liian aikaisessa vaiheessa urku auki. Tarkasti viivajuoksussa käännökset ettei nilkat pyörähdä.

Laji kuvaus myöhemmin

With a partner complete the following:
50 Deadlifts
40 Cleans
30 Snatch
20 OH Lunges
100m KB Farmers Carry

B.
For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

21-15-9 (skaalaus 15-12-9)
Thrusteri ja Leuka (Kulmasoutu)

Strict Pullups
5.5.5.
50 D.U.

AMRAP 8'
5 burpees
10 Oh Lunges 20 / 10kg
20 D.U.
Rest. 4'
AMRAP 8'
5 Burpees
10 Clean 60 / 40kg
20 D.U.

Stretching

Dumbell floor press 4x8

• Work on the technique of the snatch

OHS 3 x 5