AMRAP 6
10 Box Jump 60/50cm
25 KB Swings 32/24kg

Rest 3min

AMRAP 6
20/15 Cal Row
25 Superman Rock

4RFT
30 WB 9/6 kg
20 PC @ 40%
10 pullups > JPU

A.
45s. Row / Walk out + push up
45s. Row / Lunge + stretch
45s. Row / Squat + twist

2-3 rounds:
4-8 Back squat
4-8 Good morning
4-8 Back rack Lunges
4-8 Thruster

Mobility:
- Lunge complex
- Pigeon stretch
- Frog stretch
- Couch stretch
- Shoulder pump

4 RFQ (superset):
10 Alt. double DB bent over row (AHAFA)
20 Superman rocks
2min Rest

When rowing, the other arm is holding the DB in hang, while the other arm is pulling. Both arms is 1 rep.

Metcon (quality)

75 minutes walk.

Harjoituksen tarkoitus on rakentaa peruskuntoa sekä toimia myös palauttavana harjoituksena. Lisäksi hengitys- ja verenkiertoelimistöä aletaan totuttelemaan pitempiin suorituksiin. Suosittelen, että menet Puijolle tai vastaaville poluille, joissa on paljon juurakkoa/epätasaisuuksia, jotka stressaavat lantiota vielä vähän enemmän.

Accessory work

4 rounds of: (supersets)
20 Banded abcrunches
20 Russian twists

A.
- Row / Air bike: 90s.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• Row / Air bike: 45s.

• 2 rds:
  5-8 Deadlift
  5-8 Hang Muscle clean
  5-8 Front squat
  5-8 Press

• 5x 3-position Power clean

• Mobility: (btw. rnds.)

• Lunge complex: 2x 60s.

• Front rack: 45s.

• Pigeon stretch: 2x30s.

• Couch stretch: 2x30s.

• Shoulder pump: 2x30s.

The Gautlet

30 minute AMRAP of:

Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches 60/42,5kg
15 Wall Ball 9/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

Back squat
3x3r
1 rep in the tank.
2min recovery.

3 kierrosta

15 vasarahauiskääntö
15 vipunosto takaolkapäille