For time

• 30-20-10 Wallball 9/6kg
• 15-10-5 Burpee

Timecap: 7min

5+5 kapteeni morgan
20 venäläinen twisti
10 polvet rintaan rutistusta

5 Rounds of
50 Double Unders
5 Squat Cleans 70/50kg
+
Buy out
30 Toes-to-bar

Keskivartalojumppaa

WOD 15min amrap

15 rrv @50/30
5 leuka
15 box
5 leuka
15 du
5 leuka

Partner 1 - run 1 lap (400m) with sandbag. One lap = 3 points

Partner 2 - AMRAP (5 pullup + 10 pushup + 15 air squat). One round = 2 points

Partner 3 - AMRAP Bear complex (pwr clean + fr squat + push press + b squat + push press). 30/25kg. One complex = 1 point

Rotate from running to gymnastics to Bear complex.

Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

Practise your weaknesses and skills.

TRX Bicep Curl x 6
TRX Tricep Ext x 6
Sprawl x 6

TRX Bicep Curl x 6
TRX Tricep Ext x 6
Push up x 6

TRX Bicep Curl x 6
TRX Tricep Ext x 6
Hollow Snaps x 6

8,10,12,12,12..

In between every full round head to the skier for the same number of strokes 6,8,10,12,12,12...

13-15 minute AMRAP
18 minutes

"I Go, You Go":
1) 10min of Cindy
2) 10min of Rowing or Assault (kcal)
3) 10min of Karen.
Rest 3min between AMRAPS

Hang Power Snatch + OHS + Hang Squat Snatch + OHS

5-7 sets

Ohje: pidä painot maltillisena, ja keskity liikenopeuteen ja hyvään asennonhallintaan. Lepää tarvittava määrä sarjojen välillä.