varpaat tankoon 30 krt.

Raakatampaus samoille jaloille taskuilta + polvenalta riipusta

6 x 1+1@ 60-70%

3 rounds for time
60 Air squat
30 KTE
30 Ring push ups

2 kierrosta

4 min Soutu maksimi metrit
tauko 2 min.
4 min Yleisliike maksimi toistot
tauko 2 min
4 min Hyppynaru hypyt
tauko 2 min

15min amrap:

• 1-2-3-4-5... turkkilainen ylösnousu (N 15kg / M 22,5kg)
• 2-4-6-8-10... box-over-burpee (N 50cm / M 60cm)
• 3-6-9-12-15... selänojennus

3 Options:
1) 400 Meter Sled Power Walk
2) Reverse Hyper: Accumulate 50-75 Reps.
3a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.
3b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
*3a/3b is one of the 3 options done as a superset.

WOD (S):
AMRAP 30
10 C2B
20 med ball clean
30 steps bear hug walking lunges
40 pull ups
50 KBS 24/16

Dumbell shoulder press alternating 5x8-10

10min EMOM
4 T&G Power Clean + 4 Push Jerks
AHAFA

Team of 2
( You Go, I Go )

Buy in : 30 bar over burpees

Double "Grace"
60 C&J @60/40kg

5 mins rest

"Karen"
150 Wallball @9/6kg

5mins rest

"Diane"
21-15-9
HSPU Kipping
DL @100/70kg

Cash out : 30 bar over burpees