4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

Rest Day

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up

5 Minutes of Parasympathetic Breathing

Just work on the Assault Bike for 20 minutes.

Score is the amount of calories acumulated

-300m Soutuu
-10 x Thruster
-5 x Jalkojen nosto

1 to 10
Wall walk
C2B Pull Up
Push Up
Deadlift 60/42,5 kg
For Time

Maastavetotekniikan kertaus,

3 x 6 maastavetoa

As Many Rounds as Possible (AMRAP) in 40 minutes
5 Deadlifts (70/50 lbs)
5 Hang Power Cleans (70/50 lbs)
5 Front Squats (70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)