12 min AMRAP
20m Tigerwalk
6 pistolsquats alternating legs
6 deadlifts-60% 1rep max

5 kierrosta, amrap:

• 1min SDHP (N 25kg / M 35kg)
• 1min toes-to-bar
• 1min soutu (cal.)
• 1min tauko

Tulos on kaikkien toistojen ja kalorien yhteismäärä.

16 minutes, on the minute:

• even minutes: 3-position snatch (65-75% of 1RM snatch)
• odd minutes: 4 high box jumps

• 20 high box jumps
• 15-12-9-6-3 strict t2b
• 6-5-4-3-2 wall climb

Sled push 10 x 20 m, moderate weight. Rest as needed between sets.

3 set, rest as needed:

20-60sec Inchworm Hold
20-30 Russian Twist

1RM Bench Press 1 RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon(15)
40-20-10
box jump/step ups 24/20
push press 75/55
rest 5 min
afterburner
3x400m on the 3 minute-post average

Metcon-comp(15)
3rds
25 box jump overs 24/20
15 hspu
rest 5 min
afterburner
3x400m on the 3 minute-post average

sn balance(7) work up-form first
ohs-3x1@90% or heavier than last week(8)

Finisher
2 min couch stretch
50 leg raise w/hip raise

9-7-5
Snatch (Full) 60/40kg
Pullups

Start up(14)
stretch/roll 6 mins-shoulders, upper back

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc clean and jerk
5 handstands or kick up att

hi hang clean(8) work up
6x2 tng clean (12)

Metcon(12)
30 cleans 135/95
40 hrpu
50 jing jangs

Metcon-comp(12)
30 cleans 165/115
40 ring push ups
50 cal row

Finisher
2 min hip opener
90 sec six inch hold
60 flutters
30 w raise