Aktiivinen palautuminen, rauhallinen tahti

15min
20 venäläinen kierto
10 pallonheitto istumaannousu
30s vas/oik kylkilankku käden kierrolla

A1-SA DB Chest Press 5x 6/ then 6/

B1- Sumo Deadlift 5x2
B2- Banded Glute Bridge 5x12

3-3.5min rounds

20min

10 Front rack lunges (50/35kg)
10 Burpee over bar

10x1min rounds on clock, no breaks - max reps/effort
Lunge Pulse L
Lunge Pulse R
Jump Lunge L
Jump Lunge R
Push-ups
KB Swing L
KB Swing R
KB Squat Row L
KB Squat Row R
Beast Torsion Control

Spare time – core til you’re sore."
Whoever stops the least amount of times wins. Good luck.
*25 Stops: Better luck next time kid
15-20 Stops: In the mix
10 Stops: Champ
5 Stops: Gold Medal Status
0 Stops: God-like
10-12min

For time:

90 DUs
9 C2B
9 squat clean thrusters 40/30kg
80 DUs
8 C2B
8 squat clean thrusters
70 DUs
7 C2B
7 squat clean thrusters

Bench press 5 x 3

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Work up to a heavy clean x2

10 back squats 80/55
20 wallballs
30 sit ups
10 back squats 80/55
15 wallballs
25 sit ups
10 back squats 80/55
10 wallballs
20 sit ups
10 back squats 80/55

20 thrusters @ 42,5/30kg
20 sdhp
20 push jerk
20 ohs
20 front squat

• jokaiseen alkavaan minuuttiin 5 burpeeta

3 rounds for time:
21 burbees
15 American swings L1: 24/16kg, L2: 32/24kg
12 thrusters L1: 40/30kg, L2: 50/35kg

-Scale the weights so you will go under the cap. Not the idea that you are on the second round when the timecap is full.

Timecap 15min.