40min ajan:
5min rope turns
5min rowing
5min running
10+10kb clean n' jerk
10+10 kb snatch
5+5 kb tgu

miten meni viime kertaan verrattuna?

In teams of Three:
25min AMRAP:
40 Box Jump,
40m Plate Push,
40 Sit-Up.
One rows all the time, two others do "I Go, You Go".
Score = reps + kcal

core:
3 rfq:
10+10 kb side bends
20 supermans
20 hollow rocks

"Bear complex"

Power clean + Front squat + S2OH + Back squat + S2OH @60/40kg

With partner: I go, you go

AMRAP 20 min

Shoulder press 3-3-3-3-3

Strict Pull ups: 10+8+6+4+2

SKILL :
Frogstand
(

)

WOD:
12min AMRAP:
(kaikki liikkeet suoritetaan mahdollisimman hyvällä ROM:lla)
- 5 x punnerrus (leveä)
- 4 x punnerrus (kädet yhdessä)
- 3 x leuka (leveä)
- 2 x leuka (kapea)
- 1 x MU
- 20 x situp

10 min AMRAP
10 (1,2 Count) Odd Object Lunges (Stone, Axle, Sandbag, etc.)
31 Double Unders

*Hybrid workout

WOD:
10-5-10
TGU (molemmilla käsillä),
RING DIP,
FLOORWIPER (molemmilla puolilla)

TIMECAP: 10min

For time:

50 x DU

3 rounds:
15 x Burpee + Box jumps
10 x Deadlift (60 %/ 1RM)

50 x DU