30s thruster 40/30kg
30s rest
30s DU
30s rest
5 rounds
1
Min rest
5min time max MUs

SKILL
Squat Clean / Power Clean

A. WOD 2 Fall Series
AMRAP 1'
Max rep Pull Up
1' rest
In 5' find 5 RM Front Squat from ground

B. AMRAP 10'
Ladder +2 (2/4/6/8/...)
Burpees
Front rack Lunge@50/30
T2B

Bar MU technique
20 mins working on progressions.

Aikaa vastaan:

21-15-9

• askelkyykkykävely
• boksihyppy (N 50cm / M 60cm)
• askelkyykkykävely takaperin
• burpee

Jokaisen liikkeen jälkeen 2 x wall climb.

#Strength
4 x 2 @ 75% of:

• BB sumo deadlift

#Strength
3 x 3 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90% of:

• BB back squat

n 65%

3min AMRAP series
8 burpees 8 t2b orkc 3PC @75% rest 3mins.
6burpees 6 t2b or kc 2PC @75% rest 3mins.
4 burpees 4 t2b or kc 1PC @75%

10 min EMOM
6 pull ups no bands
Alt. glute bridges(weighted)

Teams of 2
10min amrap of
10 thrusters 40/25
10 wall balls 9/6
-2 min break-
8 min amrap of
8 pull ups
8 push ups
16 split jumps
-2 min break-
20 kbs 24/16
20 db snatch
20 v-ups