Warm-Up
EMOM 12:
Minute 1: 30 Polvennostojuoksu
Minute 2: 10 Sivukyykky
Minute 3: 20 Step Back Lunges
Minute 4: :30 Push-up - Down Dog

FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead

*Voit tehdä reppu selässä koko harjoituksen

Core
3 kierrosta
15 HollowRocks (kuppikeinunta)/ 20 sec Hollow Hold
20 Russian Twist
15 Toe Reach

Split jerk
5x1 80-90%

4 rounds
65kg/42,5kg
3 cleans
3 jerks
6 lunges
10 weighted sit ups 15kg/5kg

Team Wod
In teams of three
30 min amrap
150 Cal row
60 Push up
30 Power clean 75/50

you go, i go

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00
- Option: Build to a moderate set of 5 in 6 sets. Rest as needed.

8 rounds
2 Strict presses
3 Pull ups/ Weighted pull ups/ Rubber band pull ups

2min rest between rounds

"DIANE"

21-15-9

Deadlifts (225/155)
Handstand Push-ups

"Venti"
AMRAP 20:
20 wallballs (20/14)
20 alternating single arm power snatches (50/35)
20 box jumps (24"/20")
20 single arm dumbbell push presses (50/35)
20/15 calorie row

Kilos:
wall ball 9/6
Snatches 22,5/15

On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang power snatches
6 Overhead squats
3 Squat snatch

FOR TIME:

3 rounds.

15 US Swing

12 Snatch (alternating)

9 Sit up

.

@ 16/24kg KB

TC: 7min

EMOM 12 30s ON/30s OFF

Box Jump

Shuffle run

Slambal