3 rounds for quality
4 bar mus
5 perfect sit ups
5 leg raises lying on your back
20+20 side crunches
3 hindu push ups

Treeni tehdään LIVEssä klo 17 alkaen!

Alkulämmittely:

3 kierrosta
20 x Xhyppy
20 x Yhden jalan hyvä huomen
10 x askelkyykystä rintarangan kierto
10 x kyykystä rintarangan kierto
10 x rapuvenytys
10 x tuulimylly

Metcon:

AMRAP7
40 x Double unders / Single unders / Lateral jumps
10 x Air squats
10 x Sit ups

Rest 3 min

AMRAP7
Burpees <3

15/12 ca Ergo
30 x Du
12 x Push Up
rest 8min
*steady pace!

For Time

1st. Round
22/19cal Row
22 American kettlebell swings

2nd. Round
20/17cal Row
20 American kettlebell swings

3rd. Round
18/15cal Row
18 American kettlebell swings

4th. Round
16/12cal Row
16 American kettlebell swings

5th. Round
14/11cal Row
14 American kettlebell swings

6th. Round
12/9cal Row
12 American kettlebell swings

7th. Round
10/7cal Row
10 American kettlebell swings

8th. Round
8/5cal Row
8 American kettlebell swings

12min time gap

50 x DU
20 x Burpee
15 x DL 100/70kg

For Time:
15 front squats 45/30kg
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

15 min time cap

7 min time to find max:
1 Deadlift +1 Clean + 1 Hang clean + 1 Jerk

3 rounds
3 bar MUs
10 kb box step overs 60cm,24kg/ 50cm,16kg
10 kb snatches (alternating) 24kg/16kg
5 HSPUs

50 cal Row
50 Wall ball
50 Hang power cleans 50/35kg
50 Push-up
For Time

For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders

Time Cap: 15 minutes