3 rds

500m row
15 strich pull ups
15 strich TTB

+streching

4 rounds
5min on 5min office
1. 20 wallball 200m run
2. 20 box jump 200m run
3. 20 pull ups 200m run
4. 20 dips 200m run

2min ME 60kg/40kg

3 deadlifts

3 hang cleans

3 jerks

1 min lrest

2 min ME

thrusters

4 sets, rest as needed:

15-25 GHD Sit-Up
10-20 Parallette Push-Up

Ohje: Skaalaa toistomäärät ja liikkeet itsellesi sopiviksi.

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(16)
50 *box jump/step overs 24/20
30 hkr/ttp/*ttb
10 deadlift 225/135-*315/225
30 bar facing burpees over the bar
50 du's x3 single unders

3x2
deadlift @70% of 1rm

Finisher
2 min hamstring stretch
30 t-raise
50 kneeling crunch

Core:
50 weighted sit ups
50 weighted back extensions
(partner holding legs)

“Taxi Driver”
100 KBS 32/24
every break: 10 burpees

60min AMRAP of:
2K Run
30 Pull-ups
30 Push-ups
30 Box jumps 60/50cm
30 KBS 24/16kg (american)
30 Burpees
1000/900m Row

Partner workout

300m Run (both)

You go I go
15 Push Press 40/60
15 DL 80/100
15 T2B
15 HSPUT

In 20 minutes