16min AMRAP
15 weighted sit-up 20/14
30 lunge

Deadlift 10-10-10-10-10 reps

Row 2,5k For time.

*every 2 min 10 rower over burpees.

10-9-8-7-6-5-4-3-2-1
burpee pullup
20-18-16-14-12-10-8-6-4-2
sit-up

3 rounds
8 empty barbell deadlifts
8 goblet squats with KB
8 glute bridges 10 second hold on last rep
8 bird dog

Deadlifts
E2MOM x 5
6 reps @ 65% 1RM

3 rnds for time
5 rope climb
15m Hs walk
25 Ghd situp

• Tämä on extratreeni ohjelmointiin, joka on suunnattu kisailijoille.

3:00 easy bike or row

Then 3 rounds
8 AKBS light weight
8 box step ups

“Long grind” WOD
5RFT
20 AKBS 53/35
20 box jumps
40/32 cal bike

*35 min time cap

For Time:

5 Rounds:
5 Strict Pull-ups
7 Burpees
10 Box Jumps 60/50cm

Rest 3 min

25 Pull-ups
35 Burpees
50 Box jumps 60/50cm

TC 25min

3 Rounds:
Ski 1min (Increasing effort)
10 Banded lat pull down with 2s hold
15/15m One arm KB OH walk
3-5 Slow strict mu with low rings
10 Hollow rock
10 Arch rock

Complete as many rounds as possible in 20 minutes of:

• 20-cal. row
• 15 dips
• 10 Turkish get-ups, 50-lb./35-lb. dumbbell