5 Rounds,
each for time.
Rest 2min between rounds.

20 KB Swings 24/16kg
20 Box Jumps
20 Burpees

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 keskivartalon hallintaa

EMOM 14 min, alt

6 Power clean @ 70% 1RM
6 Ring dips

5 kierrosta
10 puolilinkkari pallon kanssa
10 askelkyykkykävely raskas esine hartialla
10 boksihyppy
5 tasajalkaloikka

tauko

5 kierrosta
10 vipunosto eteen
15 vasarakääntö käsipainoilla

Min 1: Farmers carry 60m
Min 2: Shuttle run/ Run 200m
Min 3: Burpee x12
Min 4: Lepo

30m Prowler Push,
rest 2-3min between sets.

Three sets of:

Barbell Push Press x 8 reps
Rest 60 seconds
Barbell Biceps Curl x 8 reps @ 3010
Rest 60 seconds
Elbows to Planks x 10 reps
Rest 60 seconds

merkitse Push Press

Bench Press
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 2 reps
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Sets 6-7 – Test 1-RM

Rest exactly 3 minutes between lifts.

Kaveri varmistaa nostot!!

For time:
3 Legless Rope Climb
9 Back Squats (100, 70kg)
30 Wallballs (20, 14)
2 Legless Rope Climbs
7 Back Squats
20 Wallballs
1 Legless Rope Climb
5 Front Squats (100, 70kg)
10 Wallballs

12:00 Cap

EMOM 12
4 Touch and Go Power Cleans + 3 Bar Facing Burpees