cobra to downdog x 10
russian baby maker x 5
forearm strech 1+1 min

3 x 8 min EMOM's / 2 min rest bwn

a. Rowing x 30 seconds @80-90% effort

b. clean&jerks x 4-5 reps @ 40/60kg

c. bar over burpees or bar facing burpees x 6-8 reps

For time
120/100 calories of rowing
75 wall ball shots
50 chest to bars
25 strict hspu
-time cap 20 minutes.

AMRAP 5

5 power snatch @60/40kg
5 burpee over box over

8 x 2min töitä, 1min lepo

20/15cal laite
Max yleisliike tangon yli

Lisätään panoksia, valitse vauhti tarkasti!

Perform following:

4x 30 sec foot over the KB.
4x 30 sec/ side plank

*alternating movements.

2 person team:

14 rope climbs
50 Cal row or 40 Cal AB
40 KB snatches / DB snatches
50 Cal row or 40 Cal AB
80 T2B
50 Cal row or 40 Cal AB
40 KB snatches / DB snatches
50 Cal row or 40 Cal AB

Back squat 4x2 reps
1 pause squat (3 sec)
1 regular squat
*use 85-90% of 1 RM
*2min rest between

Metcon (time)

For time:
80 Air squats
40 KBS 24/16kg
20 Strict pull-ups

60 Air squats
30 KBS 24/16kg
15 Strict pull-ups

40 Air squats
20 KBS 24/16kg
10 Strict pull-ups

20 Air squats
10 KBS 24/16kg
5 Strict pull-ups

Timecap: 25 minutes.

WORKOUT OF THE DAY:

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Metcon (distance)

Running.
12 sets of 1:00min on, 2:00min off

Repeatable sets. 1:00 min at moderate-fast pace run, 2:00 min walk.

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Tavoite on juosta 12 sarjaa reippaalla vauhdilla, joka ei kuitenkaan vielä vastaa maksimivauhtia.

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WARM-UP:

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