3 x 3 reps

3x5min ON 2min OFF:

1)

12/9 cal
12 Askelkyykkyä

2)
8 Boxin yli burpeeta
12 Istumaannousua

3)
15 Kk-heilautusta
15 Kk-mave

Easy pace cardio

45 min Conditioning WORKOUT
5min Cardio on any machine (row, ski, ab, bike erg)
30 DU or 1 min practising
20 Abmat sit-ups
15 db snatches @ alternating hands 22,5/15kg
10 Box jump-overs
5 Burpees

*Go easy pace and keep your heart rate low!! Something you can keep up the whole wod without crashing!

Pallo-ralli

5 Rounds Of:
20 Unbroken Wall Balls 9/6

*Rest 1 Minute Between Rounds
*If you fail to go unbroken, round doesn't count - so choose a medicine ball weight you know (or think you know) you can go unbroken)

*Score: time
*15-20 min about aikaa tähän osioon.

Hspu practise

Treeni:
Every 2:30 min x 6
8-12 Hspu
1-2 rope climb
Round Tc 1min

Accessory
Hiki:
2-3 Rounds
15 Unbroken Banded strict pull up
15+15 Single arm half kneeling press
10 Lumbar roll up
15 Swing

Treeni:
2-3 Rounds
15 Unbroken Banded strict pull up
15+15 Single arm half kneeling press
10 Lumbar roll up

Every 2 Minutes x 5 Sets:
3 Hang Power Snatches

Floor Press
6 x 5 @50-60% of 1RM, every 60s.
- Speed focus

YGIG 20min AMRAP:

20 Mavea 45-50%
10 HSPUta
20 Cal laitteella

-Toistot saa jakaa miten haluaa, mutta vain yksi suorittaa kerrallaan.

12min AMRAP
15 1-arm dumbbell push press 22,5/15kg
50 Single unders

3 sets
10 Diamond push ups
3 wall walks
60s. Recovery