4 rounds;
30s. hollow rocks
30s. heel touches
30s. front rack hold tangolla
1min rest

Takakyykky 3x3@50%

Raakarive + Raakatyöntö 5x(1+1)@60%

Työntöveto 3x3@75%

Lisäpainolankku 2min 0:15 on 0:15 off

Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.

7x3 @75%, every 90 second

A) Team Wod (3)
Em Grupos de 3 pessoas,Para Tempo:
500 M Corrida C/ Plate (20/10)

150 Front Squats (50/30)
500 M Corrida C/ Plate
150 Shoulder to Overhead (50/30)
500 M Corrida C/ plate

Cap Time-40 Minutos

Regra 1 - Na corrida cada elemento vai com o seu plate (disco) e vão juntos
Regra 2- Na barra as reps são divididas igualmente

AMRAP 10 mins
3 Snatches 60kg/40kg
6 Kipping HSPU
9 Box Jumps 60/50cm

Goal: 6+ rounds

EMOM 12 min (6 sets of each):

Station 1 – Ring Rows x 8
Station 2 – Box Jumps x 5 (60 / 70 cm)

Every 90 sec

3x 1-2 Hi-hang snatch
3x 1-2 Hang snatch
5x 1 Snatch

Good technique 🏋🏻‍♀️🏋🏽‍♂️

4 rounds:
20sec: 10m Shuttle Run
10sec: rest
20sec: High Box Jump
10sec: rest

2min rest:

4 rounds:
20sec: Split Jump (alternate)
10sec: rest
20sec: Double KBS (eyelevel)
10sec: rest

2min rest:

4 rounds:
20sec: TTB
10sec: rest
20sec: Push-Up
10sec: rest

RPE 3-5

3 kierrosta
50 venäläinen kahvakuulaswingi
20 etunojapunnerrus (korokkeilta)

4 x 30s
kahvipannu taivutus askelkyykyssä

3 kierrosta
5-10 leuanveto
10 hauiskääntö tangolla