A.
Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Pull-Ups
12 Wall Ball Shots

Start up(14)
stretch 4 mins

choose one:
2 mins of running(400m), rowing(500m), airdyne, jax

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

gymnastic goat(5)

hang clean, hold catch for two secs-focus on form and timing-work up if form allows(7)
clean and jerk- work up to hvy(13)

Fitcamp
200 single unders
100 cal ad
50 burpees
25 ground to overhead 25#

Metcon(amrap 12)
3 cleans 135/95
2 burpees
1 clean and jerk 135/95

Metcon-comp(amrap 12)
4 cleans 205/125
3 burpees
2 def hspu 4/2

Finisher
50 dbl crunch w/leg ext
1 min sh distraction per
1 min hamstring stretch per

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Push Press (65/45 lbs)
20 Box Jumps (24″/20″)

C.
For time:
500 Meter Row

Every 2min. For 12min.

Minute 1-2 & 7-8 Rope climb x 2
Minute 3-4 & 9-10 L-sit hold 30s.
Minute 5-6 & 11-12 Hand stand walk 10m

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders

Fittest in Pirkankatu, salikisat alkaen klo 12:00, muista ilmoittautuminen wodconnectissa :)
Iltakekkerit alkaen klo 18:00 Henry's Pubissa illalliskortin lunastaneille.

Go SO hard!

Push press 6 x 2.

FOR TIME
3 kierrosta:
- Juoksua 2 kiekkaa
- 20 x etukyykky (maasta) (50/40kg)
- 20 x leuka

4 rounds for time of:

• 30 push-ups
• 115-lb. front squats, 20 reps
• 115-lb. push presses, 20 reps
• 30 GHD sit ups

E2MOM 12 min (6x)
Pushpress + Jerk
nousu päivän max

(otetaan telineestä jos mahd. eli tehdään esim pareittain -emom-kellotus ei välttämätön)