Aerobinen:

3 rounds:

• 3 min Ski Erg
• 2 min AMRAP Left hand 5 KB snatch,5 KB overhead lunge,5 KB squat (light or moderate weight)
• 1 min rest
• 3 min: Assault runner or run 
• 2 min AMRAP Right hand 5 KB snatch,5 KB overhead lunge,5 KB squat (light / moderate weight)
• 1 min rest

”Finisher”

On the min for 9 minutes

• 20-30 sec. Top of the ring dip or push up hold
• 20-30 sec. Top of the chin up or ring row hold
• 30-40 sec. Hollow side taps

Rookie wod Klo 17  Tempaus ja 10 minuutin AMRAP

Kehonhuolto klo 18.30 Syvävenyttelyä