AMRAP 10'
10 Push up with plate
15 sit up with plate
1 LL Rope climb

EMOM 25'
1- Curl Hold
2- 3+3 Dbl Kb Swing
3- WallSit w KB
4- Sled Push
5- 3 WallClimb

amrap 15
2 man makers
40 single under jump rope
4 man makers
40 single under jump rope
6 man makers
40 single under jump rope
*+2 next reps man makers

3 rounds - couple

Row 200m
Skip rope 100
Thrusters 20kg 20

Time: 16:04

Käsilläseisontapito tabata + burpee tabata vuorotellen

Harjoitellaan käsilläseisontapunnerrus boxilta

Wod1, For time:
3 rounds:
9-6-3 Deadlift@100/65kg
9-6-3 Burpee over the bar
2' rest

Wod2:
EMOM 21'
a) 50-70 DU
b) 18/14 cal row
c) Rest

5 kierrosta

50 naruhyppyä
10 HSPU boxilta
3 PEP

AMRAP 20 Min.
10 Hang Clean
50 Double unders/5x 10 SU+10 jump Squat

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2
Go every 90 s. x 12

-Harjoitellaan valakyykkyä

-Tempaus sylistä