4 rounds:

2 min bike
2 min for 16 DB snatches + max wall balls
1 min rest
2 min run
2 min for 50 double unders + max burpees
1 min rest

Strength
20 mins to find the following
3rm strict press
2rm push press
1rm push jerk

Wod 3RFT
400m run
20 sit ups
10 DL@100/70

Strength: Hit your weight for the strict press then continue into push press then push jerk.

Wod: move fast , increasing the distance on runs this week but try to maintain 200m pace for 400.

Heavy Set of 1 Rep – Pause Overhead Squat (2 seconds)

3 Rounds of:
50 Squats
25 Pullups
15 Push Jerks 60/40kg

5RFT
12 TTB
6 squat clean 80/60kg & 65/45kg
30 DU`s

"Omatoiminen WOD"

A.
Row easy 3-5min

2 rds:
12 Air squat
12 Sit up
6 Burpee

2 rds:
4-6 T2B / Knee rises
4-6 Burpee Box jump overs
4-6 Wallball

Mobility:
Shoulders / hips

B.
AMRAP 15min:
2-4-6-8-10-12-14...
T2B
Burpee Box jump over (60/50cm)
Wallball (20/14lbs)

C.
Cool down:
3-5min easy row
Foam rolling / ROMWOD

Raakatempaus, ilman lukkoa ja lantio kontaktia

5x2@60-70%

Tempaus, ilman lukkoa ja lantio kontaktia

5x2@60-70%

Raakarive saksiin, max

Takakyykky

5x3@70-75%, 3 sek stoppi pohjassa.

AMRAP 18 min, TEAM

10+10 burpees
10+10 walking lunges
20 partnered weighted situps

For time:

row 250-500-750-1000-1250-1000-750-500-250

work rest ratio 1:1

Lepoja/huoltoja