5 sets of 6 reps

Go every 2:30

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

15 shuttle runs (1 rep = 10m)
10 push-ups
20 wallballs

For Time

27-21-15-9
-WB @9/6
-cal Machine
-Box Jump @60/50 cm
-KB USA Swing @24/16

Rest 3:00

27-21-15-9
-WB Thruster @9/6
-Cal Machine
-Box Jump Overs @60/50 cm
-KB DL @24/16

TC:35 mins

WOD- Liiga klo 15:00

Core tabata for 8 rounds (work 0:20, rest 0:10)

Side Plank hold (change side every set)

200m run
10 push ups
20 walking lunges with kb's or db's
200m run
15 burpee broad jumps
20 box step ups

1. 20 du's / 50 singles
2. 9/11 cals Row
3. 10-15 Burpee Over DB
4. 12 alternating DB snatch (both head on ground!)

AF WEEK 49, Day 2

STRENGTH (4/4)

Back Squat 5x3

RIR 0-1
Rest 2-3min between sets.
Do more work compared to last week.