Rästit
Mobility

ASSARIT
5 min emom:
30 sec farmers walk + 5 burpee
Kahdella kahvakuulalla

Accumulate 3 min hang from the bar
Ote vapaa, myötäote, vastaote, ristiote

Accumulate 3 min L-sit hol
Joko renkailla, paralettesilla tai bokseilla

21-15-9
Push press 105/75
KB swings 53/35
400 m run after each round

6 sets
3 push press-3 push Jerk

12 min

4 leuanveto
4 käsilläseisontapunnerrus
8 amerikkalainen kahvakuulaheilautus

Raaka rinnalleveto 3 x 8 min alkavalla minuutilla @75-85% 1RM

For Time: (Men 43kg female 30kg)

43 Box Jumps
43 Pull ups
43 Squat clean
43 Push ups
43 Overhead lunge
43 CAL Row

30 Min time cap

Happy Birthday coach Eero (Master Ninja)

3 sets of 3
set 1@75% of 1rm
set 2@80% of 1rm
set 3@85% of 1rm
Set 3 is a max effort lift, complete as many reps until failure
Record weights

1600m Run

Then 3 Rounds of:
30 Calorie Row
30 Burpees
30 Ab-mat Sit Ups
30 Wall Ball 9/7kg

1600m Run

30 min AMRAP In Teams of 2:
Complete as many rounds as possible in the following;
A.
10 C2B
20 Air Squats
20 KB Snatch 24/16KG
AND
B. Row Calories

One athlete on rower and other on complex. Complete full round and then switch positions. Score is total A. rounds + B. Cals ( A. 1 ROUND = 50 REPS )

Aikaa vastaan:

• 40 wall-ball 3m (N 6kg / M 9kg)
• 40 istumaannousu
• 40 tuplanaruhyppy
• 30 wall-ball
• 30 istumaannousu
• 30 DU
• 20 wall-ball
• 20 istumaannousu
• 20 DU