10min Alkavalla minuutilla
1. käsilläseisontapunnerrus, katkeamaton sarja
2. leuanveto tiukkana, katkeamaton sarja

5 kierrosta:

Single-Arm DB Bench Press x 10 reps (yhteensä)
Rest 30 seconds
Ring Rows x 12 reps
Rest 30 seconds

10 Medball burpees (add slam)
10 OV press
10 chest slam

AMRAP 20:
50 Wallballs @ 10/6kg
50 Double-Unders
40 Box Jumps @ 61/51cm
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Cleans @ 65/45kg
20 Jerks @ 65/45kg
10 OHS @ 65/45kg
10 x Ring Muscle-Up

“KAREN”
150 wall balls for time

Run/Hike/Bike/Swim/Outdoor Fun

30-120min

Ohje: Ulkoile ja nauti luonnosta!

Work your muscle-up and transition.

Run 400m,
25 Thruster 20/15kg,
15 TTB,
rest 3min,
15 TTB,
25 Thruster,
Run 400m

Front rack stationary lunges.
Push press.
Burpee over bar.
20 minute ladder.

1 lunge per leg, 1 push press, 1 burpee over bar.
2 lunges per leg, 2 PP, 2 burpee over bar.
Keep adding 1 rep per round for 20 minutes.

Men 30kg / Women 20kg

L1: Every 7 minutes, run ~800m (pururata)

L2: Every 6 minutes, run ~800m (pururata)

repeat 5 times.

-go fast but not all out effort. Try to maintain every round the same pace.