5 kierrosta

30 ojentajat kuminauhalla
20 hauiskääntö tangolla
10 olankohautus käsipaino/kahvakuula

5 kierrosta

30 seinäpallo
100m juoksu

Weighted dip 5-5-5-5-5

4 x 50m Sled push

Go light and fast! Rest 3 min between efforts.

Condtitioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

Metcon:
10 minutes for quality
5+5 one legged deadlift
10 goblet squat
10 KBS
:20s planking
10 tuck crunches

4 rounds, rest 1-2min between sets:

1) 6+6 Single Arm Seated DB Press
2) 10-20 GHD Hip Extension
3) 5+5m Banded Lateral March

Ohje: tee päivän kunnon mukaan

Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

2 Rounds
:90 on, 1:00 rest
- single arm OH DB squat 55/35 (switch arms at any time)
-sit ups
-KB swing 53/35
-Burpee pull-ups
- DU (4 DU =1 rep) or Singles (8=1 rep)
-slam ball

*on round 2, try to match or beat your round 1 numbers for each movement

Practice ~20min
Choose 1-2 movement:
- Hs walk
- Hspu
- Pull up / C2B
- Muscle up
- Rope climb