5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

10min “Falkel”
8 HSPU
8 Box jumps
1 Rope climb

Avovesi

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

Lämmittely leikki ja mobility

Tehdään roikuntaliikkeitä

Wod
Kuperkeikka
Burpee takaperin
Roikunta
Tasapaino
Eläin

Loppuvenyttelyt

Build up to a 5 rep max power clean

Front squat 1 RM, then 3 sets @ 75% (choose reps)

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

EILINEN / LEPO / 60 min PK-LENKKI

TGU 3-3-3, Build up in weight
+
For time:
21-15-9
DB push press
Pull ups
200m run