30 rounds for time:

5 x Wall balls 9/6 kg
3 x Strict (ring) pull-ups
1 x Power clean (100/70 kg). Scale to 85% of 1RM power clean.

500m - 400m-300m-200m-100m-200m-300m-400m-500m - 30sek lepo välis

45mins
5m-10m Slider Seal
:30-1:00 Glute March
500m Row

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

60%
65%
70%

Fr squat every 2 min
5-5-5-5-5

for time 21-15-9
Handstand push up
Ring dip
Push up

For time
"Jerry"
1.6 k run
2 k row
1,6 k run
Aikarajat 23.30 miehet ja 25.30 naiset.

-motoriikka
-luisteluaskellus
-luistelumatto

3 rounds
40 wall ball @9/6
20 pistols (10+10)
10 squat cleans @50/35
then
30 wall ball @9/6

Lämmittely ja mobility

× painonnostoa

3min amrap
Burpee tangon yli

Loppuvenyttelyt

3 x 3 turkish get up / hand