@Meiko, katso tarkemmat ohjeet FB ryhmästä
🐟🐬🐋🐳🦈

4 Rounds for time
20 Pullups
10 Squat Cleans 50/35kg
10 Box Jumps
6 Alt. Single Arm Devils Presses (heavy)

JuhannusSpecial
PariWOD
35min amrap
You go, i go

6 rounds
2kb/db thruster x10
Walking lunge 10m
T2B x5-10

6 rounds

2kb/db hang clean & jerk x10
Walking lunge 10m
T2B x5-10

Walking lunge

6 rounds
2kb/db hang snatch x10
Walking lunge 10m
T2B x5-10

Rest of time burpee (you go, i go)

1A) BOX FRONT SQUATS 4X2X70%
1B) HIGH VELOCITY BANDED FLUTTER KICKS 4X 5S

3 ROUNDS
10 DEADLIFTS 110KG/75KG
20 SIT UPS
12 PUSH UPS

Kyykky 3x3xMax5

Suorinjaloin mave yhdellä jalalla 5x10 / jalka

SitUps 5x8-15
-jalat suorina/leveällä, ei tukea (kantapäät saavat nousta vähän)
-jos et pysty, tee vatsarutistuksia vastaavalla tekniikalla

Every 2min for 4 rounds
Max reps of strict pull-up

"Friendly Fran"
3 rounds for time
21 thruster 50/35
21 chest to bar

A) Ring muscle up technique

B) 4x3 strict ring muscle up

C) 3 rounds
10-20s ring support hold
10-20s ring dip hold
10-20s rings to chest hold
Rest

Rest day - what did you do?