For time:
50-40-30-20-10 reps of
Double unders (DU's)
Sit-ups

7 mins
7 pushups, 7 kb swings, 7 squats

21-18-15-9-6-3
Grasshopper - GTO

dx+sx= 1rep

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Eighteen sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

3 x 3 tempausta nivusilta

EMOM 30min
6 ring dips
hold hollow
20 push ups
arch hold
8 press @40/25
L-sit

Sama kuin sali

A) 5 RDS FT of:
12 TTB
12 Burpee Box Jumps 60/50
Rest 1:1 (include rest after final round before beginning B)
B) 20/15 Muscle-Ups for time.

Alkulämppä: Kova ja pehmeä abmat -leikki

Mobility

Taito:
Naruhyppyjä; Sinkut ja Tuplat

WOD
8min AMRAP
6 Leukaa
6 Viivajuoksua
6 GTOH levypainolla

7AMRAP- 1min Rest- 7AMRAP

WOD B:
20 Box jumps (24”/18”)
20 Bulgarian split squats (BW)
20 Box Dips