Front squat 5x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Metcon (time)

4 Rounds for time:
28 Pistol squats, alt. legs.
14 Power cleans 50/35kg

Timecap: 15 minutes

Metcon (time)

For time:

1000/800m bike
90 Air squats
60 Ring-rows
30 Burpees on a plate
500/400m row

Timecap: 12 minutes

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

"Metcon (reps)

AMRAP in 20 minutes of:
5 ”Navy seals”
10 L-sit pull-ups
30 Jumping lunges
"

Power clean double, AHAP. 15

“Karen”

150 Wallball shots for time.

---

Accessory:

5 sets of 10 renegade rows.

5 sets 10 weighted lunge steps.

With partner 3 rounds for time:

15m Sprint
20/16 Calories row
15m Sprint
10 Weighted burpee box over with 20/15kg dumbells. 20" box.
15m Sprint
20/16 Calories row
15m Sprint

You go, I go!

For time:

60 Bar over burpees w/ hand release
20 Bar muscle-ups
30 Back squats 100/65kg
60 KBS 32/24kg
10 Front squats 80/55kg

For time:

2000m row
1500m row
1000m row
500m row

You go, I go.

TBA on the whiteboard!