40 min @ 60-70% of max HR
400 m run
10 KB windmills
2+2 Turkish get-ups
10 Cossack Squats
10+10 Side plank twists

amrap 6:
6 pull ups
6 thrusters 42,5/30

"Esco"
amrap 20:
20 cal row
20 ctb/pull ups
20 box jumps
20 bb gtoh 60/40

• Barbell 60/40kg , Box 24/20"
• TR (target rounds) >2+40
• Tehty viimeksi 22.10.2016

Split Stance Romanian Deadlift

5 x ( 5 + 5 ) @ moderate weight

Send off 3:00

for time:

30 shoulder to over head 70/45kg
20 front squat
30 deadlift
20 bar over burpee
30 cal row

tc 15min

Conditioning WOD
3 Rounds, EASY PACE!

1) 2 minutes DU / Single Unders
2) 1 minutes rest
3) 2 minutes Single Dumbbell Snatch
4) 1 minutes rest
5) 2 minutes Box Jumps
6) 1 minutes rest
7) 2 minutes Man Makers (Light Weight)
8) 1 minutes rest

4 Sets of:
3-5 Strict Pull-Ups

8 x 90s ON 90s OFF

A: 12/9 Cal Row + 8 Alt. DB Sn. 22,5/15kg + Amrap T2B

B: 12/9 Cal Row + 8 Alt. DB Sn. 22,5/15kg + Amrap Wall Ball

Every 2:00 x 5:
2 Split Jerks Behind The Neck +
2 Overhead Squats
- Build-up for the workout, hold a pause on the catch position and on the bottom position

1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run