3 Rounds of:
30 Banded Leg Curls each
10 1-Arm Rows w. rotation each.
*Rest as needed.

A: partner wod
“panic breathing”
for time
Row 500-400-300-200-100m row each
Partner rest with double kb front rack 24/16kg
5 burpee penalty if kbs are unracked
The person rowing must stop rowing and do the penalty.

A: 12min amrap
6 DB burpee box step ups
8 Pull ups

40 minutes

22/18 cal row
30 db snatch 30/20kg alternating
15 wallball
30 burpees

3 Options:

1) 400 Meter Sled Powerwalk @ 1/2 BW

2) Reverse Hyper: Accumulate 50-75 Reps @30-50% of Back Squat 1RM.

3a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.
3b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
*3a/3b is one of the 3 options done as a superset.

Clean complex
5sets of
1 clean + 1hang clean

• 2mins rest between heavy sets
• focus on good form and fast, high elbows

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(8)
coaches choice

Metcon/*Rx(20)
1200m run
then
25 hkr/kne/ttp/*ttb
50 ft rack lunge 75/55-*95/65
100 double unders x3 singles

gym goat work(8)

Finisher
2 min hip opener
2 min sh distraction
2 min v-sit

Strength: 5x3 back squat

Wod:
5RFT
400m run
2 bear complex@70/50

Strength: build upto 80%1rm then perform 5x3 back squats @80% of your 1rm.

Wod: the aim is to run fast and lift heavy weight. Try to keep pace on run consistent and get straight onto the bar once back. Scale weight to perform full bear complex.

EMOM 18 with Partner;
5 Bench Press (BW) (1/2 BW for Ladies)
5 Goblet Squat (32/24kg)
*1 Rope Climb after each set.
*Add 1 rep to bench press and 2 reps to goblet squat after each round.

• One athlete completes a full round while their partner rests. ie. one athlete works on EVEN minutes and one athlete works on ODD minutes.

Gymnastic ab-work, 1-2 rounds

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Easy 15-20min run/row/assault

Ohje: kevyt ja palauttava 15-20min aerobinen harjoite valintasi mukaan.