1.5km run
150 burpees
1.5km run

Power Snatch
On the 1:30, for “As Far As Possible”:
3 Bar Muscle-Ups
3 “Touch and Go” Power Snatches
Athletes continue to build each round until capped.

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

ROW - 4 km - rest 2 min
ROW - 2 km rest 2 min
ROW - 1 km - rest 2 min
ROW - 500 m

vauhti: by feel. Jos on menohaluja niin anna palaa tai voit myös ottaa tämän iisimmin pk-jumppana. Voit myös yhdistää päivän emomin tähän eli eka emom ja siit about heti soutulaitteelle.

Superkids:

3 kierrosta:

30 maastavetoa pallolla
20 seinäpalloa
10 russian twist

Ninjat

3 kierrosta:

30 mave tangolla
20 seinäpalloa
10 russian twist pallolla

Open Gym 5:15am

5 attempts at each of the following:

• Broad jump 50 ft. in as few jumps as possible
• 3 pull-ups as slow as possible
• Max set of strict freestanding handstand push-ups

Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.

3 Rounds:
5 Inch worms + push up
10 alternating single leg v-ups

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Accumulate 50m of animal
walks
(bear, crab, seal, pig, lizard..)

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2 Rounds of banded thoracic
flow

1 set of:
Sled Dragging (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.