Start up(14)
stretch 4 mins

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

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction

2x2 @ 50%
2x2 @ 60%
2x2 @ 70%
2x1 @ 80%

Every 3 minutes for 27 minutes:

3 Snatch grip deadlift
3 Power snatch
3 Hang squat snatch
3 Snatch balance
All connected

Add weight after every 3rd set. No fails!!!

8 min AMRAP
10 HSPUs
12 pistol squats alternating

Row 10*250m w/ 1min rest, go -5sec from 5k average pace.

For time: 4 rounds

In: 5 burpeeta ja sitten:

40 DU / 80 Single
20 Wall Ball Shots 8/6 kg
10 Pull-Ups

Ajanhetkellä 2 min - 5 x Burpee
Ajanhetkellä 4 min - 7 x Burpee
Ajanhetkellä 6 min - 9 x Burpee
Ajanhetkellä 8 min - 11 x Burpee
Ajanhetkellä 10 min - 13 x Burpee
Ajanhetkellä 12 min - 15 x Burpee
Ajanhetkellä 14 min - 30 x Burpee

Eli jos burpeet eivät olekaan niin ihania niin pitää olla nopee ku elohopee.

Takareidet, pakarat ja alaselkä

Odd: 7 Strict pull-ups
Even: 7 Stricts dips (no rings)

10 min AMRAP

2 pull-ups
2 kb swings (53/35)
2 push-ups
4 pull-ups
4 kb swings
4 push-ups
....keep adding 2 reps each round until 10 mins is up!

*Score- total reps

8 min EMOM

20 DUs

8 push ups

1 min rest

8 min EMOM

8 kb swings 32kg/20kg

8 box over jumps 60cm/50cm