90 minutes, HR 60-70%

10 bw floor press
2500m row
10 bw back squat
2500m row
10 bw deadlift
2500 m row

Teams of 2-3
4x7min (1min rest)

A) 7min Assault Bike

B) 7min SkiErg

C) 7min Row (teams of 3 - two rowers)

D) Sled Push - Arm over arm Sled Pull combo

25 min AMRAP
30 DU’S
15 PULL UP’S
15 PUSH UP’S
100m Sprint
One partner completes one full round while other partner rest upon competition of the 25 min AMRAP you will have 10 mins to find a 1 rep max power clean this can be a squat clean or regular clean.

Wod:
5k run
1rm C&J

Wod: 40 min T.C , score in two parts 5k time and also 1rm. There will still be scales (don't panic)

For time:
50 Calorie Assault Bike or Row or Ski Erg
100 Russian Twists w. a plate (15/10kg)
100 Mountain Climbers (both sides = 1 rep)
100 Sumo Deadlift High Pull (24/16)
100 Mountain Climbers
100 Russian Twists w. a plate
100 Sumo Deadlift High Pull (24/16)
50 Calorie Assault Bike or Row, or Ski Erg

*One person works at a time.

30:00 Cap

Strength

5-5-5-5-5 thrusters

taken from the floor

WOD

17.5

10 rounds for time

9 thrusters 42.5/30kg
35 double unders

AMRAP 30 70-80 HR
10 power clean + push jerk (push jerkit samaan vauhtiin) @ 60-70%
max reps UB TTB
20 medball squat snatch
15 straight legs deadlift with DB

...samaan vauhtiin ei ole UB, vaan suoraan käännöstä pään päälle.

Dumbell bench press 5x8-10@ AHAP

Double db row 5x8-10 AHAP

Strength: 20 mins to find a 1rm Back squat

Wod: for time
1k row
5-3-1
Cluster@70/45
BMU

Strength: warm up sets should be around 3-5 reps then as the weight starts to increase , decrease your reps and end on heavy singles.

Wod: aim for a medium/fast pace row , save energy for a tricky combo. Clusters should be heavy and fast singles and recover to aim for clean turnovers on BMU.