for time

5 rounds
15 KB / DB any weight sumo deadlift
10 + 10 kneeling leg raise
5 hamstring walk

Time cap 10 min

Bent over barbell row

EMOM 10 min

5 bench over barbell row

*Eli kello 10 min ja joka alkavalla minuutilla 5 x kulmasoutu tangolla

300m run
30 kb rack step overs 24kg/60cm / 16kg/50cm
300m row
30 burpees

D. (45-60)

AMRAP 6min.:
4 Chest to bar
4 Burpee Box jumps

• Ohjeistus:

• Lyhyt treeni. Puske kovaa. Skaalaa tarvittaessa C2B perus kippi leuoiksi tai rengas souduiksi.

Ring Push ups
Ring Rows

Wod
4 Rounds
200m Run
5+5 Kb hang snatch
5 Strict pull up

2 rounds
1:30 cardio
30-50 single unders
10+10 light upright row
10+10 light db press
10 db snathes
15 hollow rocks
:30 hanging from bar

10 min Emom
2 pos snatch 70-80%

Ikuinen Vappu

3 rounds:

60 seconds of Kettlebell Swings 16/12 kg
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs 24″/20″
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

Result= reps

10 Rounds for time;
15 Air squats
10 push ups
10 sit ups