20:10

1) Alternating Hollow Toe taps (hand taps opposite foot- vsit)
Candle Stick Roll
Frog Jump
Flutter Kicks
x 4rounds

8min

--- 2 min rest/reset--

2) Jump Squats
Over the shoulder Slamball
Burpee
Hanging Knee Raises

x4rounds

8min

18min Circuit

20 min

Trainer Notes: Half the class starts on one or other then switches out...
Rotate thru the movements x4 times then stop the clock, switch out and do it over again.

Aikaa vastaan:

• 30 leuanveto
• 15 box-over-jump (N 50cm / M 60cm)
• 20 leuanveto
• 15 box-over-jump (N 50cm / M 60cm)
• 10 leuanveto
• 15 box-over-jump (N 50cm / M 60cm)

Push press 3 x 3 – 65%

5x3 AHAP (2sek pause on bottom)

send off 3:00 min

Snatch
E2MOMx5 Snatch x 3

Front Squat
E2MOMx5 Front Squat x 3

4 rounds, OTM

• 20 sec straight arm hold on rings
• 20 sec dip hold on rings
• 20 sec pull up hold
• 20 sec push up hold (90 degrees armbend)

Weighted dips 5x4x70%

15 Min EMOM
ALternate
1. Ring support hold 20-30 secs
2. Chin above bar hold 20-30 secs
3. Handstand hold 30-40 secs

Metcon:
Total of 3 rounds for reps:
With in 2 mins
15 strict push ups
ME wall balls for remaining time
Rest 1:00
With in 2 mins
15 strict push ups
ME KBS 24/16 for remaining time
Rest 1:00