WU
6min. walk ja run vuoro-
tellen
+
2rds
8x KB/DB thruster
8x sumo KB/DB DL

For time

• 50 alternating dumbbell snatches
• 50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Core:
3 rounds:
40 sec per movement and 20 sec rest between

Inch-warm
Cross leg raises
Cross v-ups
Sit-ups

1 min rest between rounds

For time:

1000/900m Row

Into....

15-12-9 Clean & Jerks 60/45kg**
30-24-18 Box Jump Overs 24"/20"

**Every Breaks : 200m Row

TC 15

On the 2:00 Until 300 Feet:
15/12 Calorie Echo Bike
Max Distance Handstand Walk

Alternate C1/C2

C1. Front foot elevated split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00 before B2

C2. GHD hip extensions-3 x 12-20 @ RPE 7 (3 RIR), rest 2:00 before B1

LÄMMITTELY
Tasapainoilua ja availuja

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
3 x 40s./20s
1. Stepperille/boksille nousu
2. Slam ball olan yli
3. Etuheilautus

3 x
10 press
15 goblet squat
-rest 2 min between rounds-

3 x
10 deadlift
5-10 pull up
-rest 2 min between rounds-

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

Bench press 5 RM, then max reps @ 90 %