• 1RM Back Squat
• 1RM Shoulder Press
• 1RM Deadlift

Tulos: Kilojen yhteismäärä.

45 min aikaa suorittaa kaikki liikkeet. Yritysten määrää ei ole rajattu, ja voit tehdä useampia liikkeitä samaan aikaan.

7 rounds for time

• 10 Burpee
• 10 Kettlebell swing 32kg/24kg (american)

You go, I go (7 rounds each)

Partner WOD for time

14 rounds (7 rounds each person)

5 burpees
4 box jumps (75 cm)
3 clean (80/60 kg)

One partner completes the whole round, the other partner rests. The rotate.

The aim is to move as fast as possible.

10 Rounds for quality 5/5
Ygig after each round
10 dB stoh
10 front squats
10m walking lunges

2x22.5kg/15kg

Time Cap 13 Mins

Partner WOD

AMRAP 18
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

RX: 60/40kg

60cal Bike/Ski
then…
10 rounds of:
10 single-DB hang squat cleans alt
30 double-unders
then…
60cal Bike/Ski

Scaled WOD
For time with a partner:
40cal Bike/Ski
then…
6 rounds of:
10 single-DB hang squat cleans alt
20 single-unders
then…
40cal Bike/Ski

For time:
400m run
40 air squats
30 sit-ups
20 burpees
10 pull-ups
400m run

AMRAP 20 min

200m Run

10 GB squats 16kg

15 cal BikeErg

10 KB Swings 16kg

2 Wall walks

3 heavy backsquats 65-75% rm

3 T2B

4-8 BOB

50 toes through rings
40 burpee box jump overs
30 kb swings
20 V ups
10 push ups

TC 20

Deadlift build up to max weight