Extra credit
EMOM 10:
ODD : 10 X-Band Walks Left + Right
EVEN : 10 Strict Push-ups

REST DAY / OPEN GYM

for time
Run 800m
100 burbees
100 KBS 16kg
100 squats
100 sit-ups
100 Kb snatches 16kg
100 walking lunges
100 push ups
100 split leg squats
100 Du's
100 shoulder taps
Run 800m

On the 0:00…
For Time:
70 Alternating Dumbbell Snatches (70/50)
50 Calorie Row
25 Burpee Pull-Ups

On the 20:00…
For Time:
60 Wallballs (30/20)
40 Calorie Air Runner
20 Bar Muscle-Ups

On the 40:00…
For Time:
50 Kipping Handstand Push-ups
30 D-Ball Cleans (150/100)
15 Burpee Box Jump Overs (30/24)

Score is the sum of all three times.

Every minute
Snatch dl + hang snatch + snatch balance
70%+

15 - 12 - 9 - 6 - 3
Sumo Deadlift High Pull (43/30)
Ring Dips Strict

+

50 Burpee Box Jumps

Lämmittely ja mobility

Mave treeni

Metcon 8min amrap
5xpunnerrusta
5x kk-heilautus
100m koneella

Loppuvenyttelyt

Front Squat 130kg x 5 x 3
Hack Squat 240kg - 3 x 3

7 min amrap

6x Backsquat (100kg)
10 x Heavy kettlebell swing (2pood)

6 rounds.

3 rounds for time
400m walking lunges
1600m run