For Time;
5 Rounds of Cindy
1 Round of Curtis P 60/40
4 Rounds of Cindy
2 Rounds of Curtis P 60/40
3 Rounds of Cindy
3 Rounds of Curtis P 60/40
2 Rounds of Cindy
4 Rounds of Curtis P 60/40
1 Round of Cindy
5 Rounds of Curtis P 60/40

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

*Curtis P = Power Clean, one FR Lunge (each leg), and one Push Press

---

Metcon(time)

For time:

5km run

---

WARM-UP:

---

10 Cossack Squat
10 Box Jump
10 Wall Ball
REST

6 x 2 x 80%

Raakarive + rive polven alta riipusta + saksiin työntö

8 x (1+1+1) x 60 - 80% (ty)

VAPU 5 x 3 x AHAP

3 Rounds:
20s ON/20s OFF

1. Ring support hold
2. Side plank (L)
3. Side plank (R)
4. HS hold (Facing wall)
5. Hollow hold

RX +
4 Rounds:
8 Ring dip (weighted if possible)
1-3 Legless rope climb (legless myös alas)
1min Rest

RX
4 Rounds:
8 Ring push up
8 Strict chin up
1min Rest

Älä skaalaa annettuja toistomääriä.

Tempo Front Squat
4x8 (3111)
After each set do 45s weighted squat hold on a wall
Rest 90s!

Warm up:
10 Banded press
5/5 Standing pallof press
10 Banded squat
10 Banded pull apart

With empty barbell:
2 x 5 Kang squat
2 x 5 Split stance shoulder press
2 x 5 Front squat
2 x 5 Clean pull
3 x 3 Power clean
3 x 3 Squat clean
2 x 5 Split jerk

C&J:
2 @65%
2 @70%
2 @75%
2 x 2 @80%

Pidä painot teknisenä. 2min lepo viimeisten sarjojen välissä.

5 kierrosta

10 vipunosto takaolkapäille
3 (pudotus) etunojapunnerrus räjähtävästi

4 rds:
7-10 Strict Toes to bar
30-45s. Sandback carry
Rest 1-1.5min...