• For Time:
Run 800 m
GHD Sit Ups 50 reps
BB Overhead Squats (40/30Kg) 50 reps
Plyo Box Jump Overs (60/50 cm) 50 reps
Run 800 m

1 round for 15 min.

Stand by the pool side at the deep end.

Take of your clothes and jump in to the pool. Crab the side bar.

Hold for 15 min, legless

Niko Gustafsson is an officer in the Finish police force. Gustafsson saved a drunken good looking girl from the ocean in the summer of 2016.

It's all about the Burpees 😏

5x1min of: (rest 30sec between sets)
15 Push Ups -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
20 Split Jumps -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
15 Knee Hugs -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
10 Power Jumps -> AMRAP Burpees

Result= total Reps of Burpees

harjoitellaan kevyellä tangolla

• pystypunnerrus 4 x 5
• vauhtipunnerrus 4 x 5

Olympic Total 45 Mins
25 Mins to Find snatch 1RM
20 Mins to find C&J 1RM

Post heaviest snatch + C&J ( breakdown in comments)
Post body weight if you like.

10 Pull Ups
20 Push Ups
30 Dips
40 Air Squats
50 Russian Twists (W/15#KB)
:25 Handstand Hold

2 runder af 5 med middelvægt
Efterfulgt af:
5 runder af 2 med tung vægt

Score er tungeste squat

Opettelua 16.3 varten.. Petter opastuksella, ramilta muutama tekniikka vinkki.
Ei onnistunut vielä. Pari yritystä oli sinnepäin

• 2 Interval of:
Run 20:00 @ 85-90% MHR
5:00 rest between interval

Max height jump
Use stronger boxes
Two footed take off and landing