For time:

• 50 handstand push-ups
• 50 toes-to-bars
• 50-cal. bike
• 50 dumbbell box step-overs
• 50-ft. right-arm dumbbell overhead lunge
• 50-ft. left-arm dumbbell overhead lunge

Men 70-lb. dumbbells, 24-in. box
Women 50-lb. dumbbells, 20-in. box

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 walking ft kick
8 sl dl
6 deadlift
4 hang clean
2 jerk

Metcon/*Rx(23)
amrap 3
cleans 155/85-*205/115
rest 2 min

amrap 3
singles /*du's
rest 2 mins

amrap 3
max rep hrpu/*hspu
rest 2 min

amrap 3
kbs 53/35-*70/53
rest 2 min

400m run for time
0:00-1:37 +6
1:38-1:49 +4
1:50-2:11 +3
2:12+ +2

score = total reps

at the 28:00 min mark

otm 8
clean and jerk-climb to hvy

Finisher
100 cross crunch
30 cuff iso
1 min sh distraction
1 min hamstring stretch per

Parin kanssa:

Amrap 15
20 Deadlifts 70/100kg

40 Power Cleans 45/65kg

60 Wallball

80 USA Swings 24/32kg

100 Double unders

-Jos 100 du tulee valmiiksi, jatketaan 80 swing, 60 wb jne.. jos 20 dl tulee valmiiksi, jatketaan taas 40 pc jne.

Skill:

High rep barbell cycling

WOD:

Rowing 'Randy'

3 rounds each for time in a team of 4

25 power snatch 35/25

200m row

Five sets of:

Barbell Push Press x 10 reps 50%

Isometric Hold – Chin Over the Bar x 15 seconds

Kettlebell Swings x 30 reps 12/ 20

merkkaa push press painot

Puolen minuutin tauot liikkeiden välissä. Tuota staattista pitoa voi kokeilla pidentää joka kierroksella aina 3 kymppiseen asti!! :)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 inchworms
8 superman
8 pass through
8 halo
1 burgener warm up

Metcon/*Rx(19)
400m buy in
10 hspu(mod as needed)/*strict hspu
20 kbs 35/20-*53/35
40 burpees over kb
20 kbs 35/20-*53/35
10 hspu(mod as needed)/*strict hspu
then
20 pull ups(mod as needed)/*strict w/15db
400m cash out

5x1 snatch(10)
form before load

Finisher
1 min six inch hold, 10 sit-ups every :15 sec.
30 scap push ups
1 min s/a para stretch
2 min hamstring stretch

The Lyon

5 rounds each for time:

7 Squat clean 75/52.5kg
7 STOH 75/52.5kg
7 burpee chest to bar pull-ups

2min rest between rounds

3 RDS:
30m Sledge push (skillmill max)
30 Abmat sit-ups

Parin kanssa:
100 cal soutu/fillari
40 syncro bob

2,4,6,8,10
Käsipainomave, -raakarive riipusta, -vauhtipunnerrus, -thrusteri
(toinen tekee, toinen lepää)

40 syncro bob
100 cal soutu/fillari

Painot: pojat 2x 22,5 kg ja tytöt 2 x 15 kg
Skaalaukset tarpeen mukaan

2000m row