Tempaus 2@70%, 2@75%, 2@80%, 2x1@85%

Te veto 3x2@105 - 115%

Takakyykky, ensimmäinen toisto 3 sek pause pohjassa, 3x3@70%

Jalkojen nostot/ttb 4xmac

Practice: Pull up / C2B / MU
OR
5x 20-40% / rest 2.5min...

5x5min AMRAP (2min rest)

A) Teams of 2-3: ME Assault Bike

B) 1000/850m Row + AMRAP of Wall Balls

C) Teams of 2-3: ME SkiErg

D) 10x 20sec ON/10sec OFF
Alt.
Shuttle Run
Burpees

F) Teams of 2-3: Max Length Sled Push

@80% of 1RM
2min Rest btw sets

Snatch pulls 3x3reps. @80-90% of 1 rm snatch.
Keskity tempausvedon liikemalliin ja rytmitä veto kiihtyvänä.
rest 2 min bwn set.

Abmat sit-ups
- Every minute starts w/ 25 double unders. Including 00:00.
- score is your total sit-ups

Skill:

Front lever progressions

WOD:

7 minute burpee test

(

)

Olympic weightlifting technique

4 rounds, rest as needed:

1) 4 Back Squat
2) 6 Barbell Press
3) 3 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

Partner Bingo