3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Every 5th Min for 30 Mins;
Run 400m
21 Kb Swings 32/24kg Russian

Take the time of each. Post splits

Lepoja, samoin huomenna. Tiistaina ensimmäinen rykäsy KK karsintaa.

5 Rounds for Time
12 Box Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell Swings (70/53 lb)
96 meter Row

Snatch daily max
Back squat 5x5
Db row 4x8-8

N-….-N of:
BB Back Squats
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (33X1 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.

5 kierrosta:

10m kaikkia

-Hyljekävely
-Valakyykkykävely
-10 sek + 10 sek hollowpito pallon kanssa
-10 askellusta pallolle käsillä

Keskiviikon setti tehdään kokonaisuudessan juoksevalla kellolla.

0:00-10:00
a) Open prep
Open prep
Alternating emom for 10 min
5 hspu + 5 box jump
25 double unders + 5 chest to bar

10:00-20:00
b) Overhead squat
Find heavy 1rm. Kaksi feiliä maksimissaan

25:00 - 37:00
12 min amrap
5 toes to bar
10 burpee
15 wall ball

Loppuun käytä 10 minuuttia olkapäiden mobbaukseen.

get outside