EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

“Open 20.3”
21-15-9 reps for time:
Deadlifts
HSPU / HS walk

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/

Complete as much as possible in 20 minutes of:

• Reps of body-weight bench press
• Feet of legless rope climb (from seated)

Woima live 8.4

AMRAP 15
8+8 sliding backward lunges
8+8 sliding side lunges
8+8 sliding crusty lunges

TABATA 8
V-Up

"Do it Again" 05/09/19
For Time
3-9-15-21-15-9-3
P.Snatch @45/30kg
Burpee Box Jumps @60/50cm

TC: 19'

”Triple 3”
row 3km
300 du
run 3km /*3 miles for advanced

time cap 50min

For time:
100 DU
40 Wall Ball
10 Box over burpee (60/50cm)

TC 5min

Core:
3-4 rounds
10 x plank reach
10 x tuck crunch
30+30s. side plank