EMOM 15 min

10+10 ext rot cuff pulls
10 band pull-aparts
10 active to passive hang
10 OH-pulls
10 scapula pushups

For time:
150/130cal Row
100 Push Presses 35/25kg
75 DU /each athlete
50 (25/25) BOB (bar over burpees) syncro jump over the bar
10 Rope Climbs

Timecap 20min.
DUs and BOBs athletes are allowed to do simultaneously. Other movements must be done i go/you go - style. Use only 1 rower.

AMRAP 30, HR 75-85%

10 power clean + push jerk (push jerkit samaan vauhtiin) @ 60-70%
10+10 single arm kb/db thruster@AHAFA
30 box over jumps 24/20"

Työntöveto polvenalta riipusta (epäkäsveto, pysytyään tankon päällä)

5x5@100-110%

Alkulämmöiksi:

4 sets of:

Dumbbell Walking Lunge x 20 steps

Ja sitten MIEHEKÄS SETTI Ämräppiä -

AMRAP 5
20 DU’s or 50 SU’s
10 Air Squats

Rest 60 seconds

AMRAP 5
5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds

AMRAP 5
5 Toes to Bar
10 Push-Ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 ft squats
10 superman
10 hollow rocks

ft/bk sq(12)
3 front/6 back squats
add 10# to last week's numbers
Rpt 2x

Metcon/*Rx(16)
200m run
60 step ups/*box jumps 24/20
60 bfsu
60 s2oh 105/75-*145/85
3 rope climbs/*mod x3
200m run

Finisher
2 min hip opener
20 side plank punch through per
50 rtw

Mobility at 18:00 with animal movements

3 RND:

5 Rope climbs
10 High Box jumps 80/60cm (go higher 100/80 if possible)
15 T2B (try to go unbroken)
20 Weighted good mornings (choose weight)

AMRAP 6

14 OHS w Plate 20/15kg
14 burpees to plate

30 DU
20 WB 9/6kg
10 T2B
5 Burpee box jumps 60/50cm