Valitse 5 liikettä ja pidä 6. minuutti lepoa.

Kb swing
Kb lunges
Kb snatch
Push up
Pull up
Deadlift
Situp
Air squat
Shoulder press
Hspu
Wall ball

Merkitse tuloksiin toistot yhteensä ja kommentteihin mitä liikkeitä teit ja miten meni.

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 30/20

1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
rest 1'

Option A:

3 rounds for time of
- 3 legless rope ascents, 15-ft. rope
- 5 strict handstand push-ups

Option B:

5 rounds for time of
- 4 leg-assisted rope ascents, 15-ft. rope
- 5 kipping handstand push-ups

AMRAP 12 min
120 Wall Balls
60 Double unders
30 Push Ups

Weightlifting:

Clean & Press - 5 Sets of 10 EoMOM
Superset: Military Press - 15-6-5-4-3
Front Raises - 15-6-5-4-3
Upright Row - 15-6-5-4-3 EMOM
Barbell Curl - 15-6-5-4-3 EMOM
Close Grip Bench Press - 15-6-5-4-3 EMOM
Skull Press - 15-6-5-4-3 EMOM
Overhand Grip Curl - 15-6-5-4-3 EMOM

Abmat Situp - 5 Sets of 20 Reps

Crossfit:

3 rounds for quality
5-10 HSPU
5-10 Pistol squat/Leg
5-10 Toes to Bar
3-5 Jefferson curl
5-10 Pull-up

Conditioning
12' ARMAP of:
6-9-12-15-18…
Thruster
TTB

WL
1 RM Thruster

50min In Pairs
Hietsu / Sörkkä Run
Together

YGIG
10 MB Clean - 10 Sit Up
30m Front Rack Walk - 10 Hollow Rock
10 Lat push down - 10 Superm Rock

3 rounds for quality of:
10 Ring Swings
10 Bottom Of Dip Swings(Rings)s
10 Ring Support Swings
5 Kipping Ring Muscle Up No Dip (Jg)s
10 Winging Pull Ups (Jg)s

15min alkavalla minuutilla

1. 10 käsipainotempaus riipusta, raskas paino
2. 10 boksihyppy
3. 15/12 cal pyörä/assault