Amrap 12 with partner
heavy farmers carry 160m
Ski erg 40 cal

-lyhyitä vaihtoja ja halutaan liikkua suhteellisen kovaa. Kanto esim 20m/pää ja ski erg 10 cal/pää.

20Sec ON 40Sec OFF:
1) Ring Support
2) Chin Over Bar
3) Inchworm Hollow Hold
4) L-Sit Hang

1A) T2B 3x8
1B) Dip 3x5

5 sets of pull ups

6:30 - 7:30 Mobility
7:30 - 8:30 Basic Endurance CrossFit

12-13 Basic Endurance Run

16-17 Weightlifting Snatch
17-18 Mobility
18-19 Weightlifting Snatch
19- 20 Basic Endurance CrossFit

For time:
30-20-10
Goblet Squats @32/24kg
USA Swings @32/24kg

• Cap 7:00

Every 4:00 x 5 Sets:
20 Walking Lunges (total reps)
15 Hang Power Cleans @60/42.5kg
1 Rope Climbs
50 Double Unders

• Scale to get at least 1:00 rest each round

Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
On the spot sprints: slow, medium and fast for time, each for 3 rounds.

DRILLS
Duck waddle x 3 rounds
Spider crawl x 3 rounds
Baby Bear shuffle x 3 rounds

TFW HURRIKAANI
(Set 1 x 3 rounds)
QUICK STEP (20 secs)
Burpees x 5
Russian Twist x 20

(Set 2 x 3 rounds)
QUICK STEP (20 secs)
Try Row x 10
Russian Twist x 20

(Set 3 x 3 rounds)
QUICK STEP (20 secs)
Baby Bear Push-up x 10
Russian Twist x 20

COOL DOWN
Deep breathing, mix of stretches and slower paced walking.

AMRAP 16, With partner

80 DB/KB Snatch
60 burpees to plate
30 Hanging Knee raise
15 Deadlift 140/90 (both on bar)

Split as desided. Both perform same time.

Gymnastic Skills

EMOM 16

min 1 : C2B
min 2 : HS walk

Choose the amount of repetitions you can perform on each round.