Open Gym kello 13-15

In teams of 3:
*0-10min
120 Thruster
120 Pull Up
*10-20min
Find teams max total in Clean & Jerk
*20-30min
800m Run
50 Synchro Burpees
*30-40min
Find teams max total in Back Squat
*40-50min
Amrap Row/AB

Lähdöt:
10.00/11.30

Voima:
5x Max reps Strict Pull Up 15/10kg

Wod:
5 Rounds
400m Run
25 Wall Balls
-Rest 30s between rounds

Lähdöt:
6.30/7.30/15.00/16.00/17.00/18.00

Voima:
3×3 Squat Clean
3×3 Clean Pull

Partner Wod:
7x1min on, 1min off
20 Deadlift
20 Hang Power Clean
20 Front Squat
40 Push Up
-60/42,5kg

Mobility

Lähtöajat:
Wod: 6.30/7.30/11.00/16.00/18.00
Mob: 17.00/19.00

Kneeling Press 1RM

3 rounds
5 Shoulder Press
5 Strict Ring Dip
50 DU
10 Push Press
10 Kipping Ring Dip

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Pull Up Practice

Wod:
2 Rounds
4min amrap
15 Thruster 60/42,5kg
Max reps Burpee Box Jumps
-2min rest between rounds

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Voima:
Block Pull 1RM

Front Squat heavy set of 4
-then 3×4 90%

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00