MAANANTAI

Pari jumppa:

14kierrosta (7/nenä)

200m run

9 STOH

15 Back Squat

45/32,5 Fatbar

40min Cap

TIISTAI

Back Squat

Full+ quarter squat

3×3 (80% effort)

Back Squat

5×3

(2x 2sek stop

1x 0sek stop)

After every set:

5-6rep Strict Chest to Bar (scale or weight for 10reps)

KESKIVIIKKO

Kehonhuolto

*Rästi-Wod 17.00

TORSTAI

12x Ot90sek

Rounds: 1-6

Snatch + ohs

Rounds 7-12

Clean + Stoh

Start light and add weight every round (but not for max)

+

KuntoKarkelot Laji 1

PERJANTAI

Kelly

5 rounds:

400m run

30 Wallball (9/6)

30 Boxjump (60/50)

Cap: 45min.

LAUANTAI

Pareittain

3rounds for quality:

10 Kipping ring Mu / kipping C2R / Kipping

16m handstand walk / spotted hs walk / Hi-Ass kottikärryt

24 partner pistol squat

SUNNUNTAI

8min Amrap

1 Legless Rope

6 SB Ground to shoulder

4min rest

8min Amrap

5 power clean (80/55)

10 Bar over burpee