Relay Air bike in groups of 4
Person 1. 40s. sprint
15s. Rest
Person 2. 40s. sprint
15s. Rest
Person 3. 40s. sprint
15s. Rest
Person 4. 40s. sprint
15s. Rest
4 Rounds

As many calories as possible.

1. DB snatch (8-16)
2. Hspu (6-12)
3. Box jump (10-20)

EMOM 10

Min 1: Lateral box over jumps 14-16 reps
Min 2: 12 Double DB/KB push press

-tulisi jäädä vähintään 10 sekkaa siirtymään lähempänä 20 sekkaa.

Push jerk 5 x 2 – 85% of 1RM

21 DB-snatch (22.5/15kg)
15 Wallball (20/14lbs)
9 Burpee

(Time cap: 10min.)

Metcon (time)
10 rounds with partner:
9 cal + 27 DU’s
15 cal + 45 DU’s
21 cal + 63 DU’s

*YGIG

Timecap: 40 minutes

Toinen tekee ensin 9/27 ja heti perään toinen saman. Sen jälkeen molemmat tekee vuorotellen 15/45 ja kolmannella rundilla 21/63. Sitten lähtee alusta, 9/27 - 15/45 - 21/63

Accessory:
3-5 rounds of:
15-20 Seated band pull
15-20 JM Press
3-5 Seated box jump

Finisher:
2 x 3 min standing abs with band.
2 min rest between sets.

18 Min AMRAP:
5 Ring MU
8 Deadlifts 100/70kg
10 burpees

3 rounds not for time
10 strict press 40/30
20 front rack lunges 40/30
10 push ups
20 jumping lunges

5 Deadlift @75%
4-6 Deficit Hspu
Rest 2-3min...

Metcon:
7 rounds for time
7 hang squat clean 50/35
7 burpee over bar