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

LAX Glute Med + Tib Anterior
Shin Box
Ankle mobility
Mini Band Monster walks and bw squats
Mini band shoulder external roations (band around wrist)
Mini band push up hand lateral steps (band around wrist)