15' Butterfly Pull Up Practice

AMRAP 12'
6 C2B Pull Up
12 Pistols
24 DU

Superkids:

3 x 12

Ninjat:

6 x 5

2 RFT
500m Row
25 Front squats 40kg. (From floor)
1k Run

First minute:
Clean- 2reps
Sprint- 10m
Second minute
Clean- 4reps
Sprint- 20m
Third minute:
Clean- 4reps
Sprint- 30m
jne...
jne..

5x5 skulderpress

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä tai tangolla

30 20 10
Hyppis
Askelkyykky
Rengassoutu

Loppuvenyttelyt

"Marston"
AMRAP 20:
1 Deadlift 185/130 (80%@ DL 1 RM)
10 T2B
15 Bar over burpees

*Warm up
50 DU - 35 Sit Up - 15 T2B
40 DU - 25 Sit Up - 15 T2B
30 DU - 15 Sit Up - 15 T2B
20 DU - 5 Sit Up - 15 T2B

Strenght
Back Squat 5x6 85%RM

Metcon
AFAP
75 Power Snatch (30/20kg) ( when drop barbell perform 20 DU)

MS-WOD
For time:
5 Pull Ups and Dips
100 Jump Rope
4 Pull Ups and Dips
80 Jump Rope
3 Pull Ups and Dips
60 Jump Rope
2 Pull Ups and Dips
40 Jump Rope
1 Pull Up and Dip
20 Jump Rope

SWOD
Front Squat 3 X 3

WOD
5 ROUNDS
100 M Farmers Carry
5 Burpees
10 Air Squats

Deadlift
1x5@70%
1x5@80%
1x5@85%
1x5@90%
1x3@95%

SO 3:00
Ykkösnostoja, ei pomputella maasta!