For Time:
Double Unders 150 reps
Pull Ups 50 reps
BB Power Clean (60/40Kg) 25 reps
Run 1000 m
Assault Bike 25 Kcal
Ring Dips 50 reps
Double Unders 150 reps
20 Min Timecap

1x12 Deadlift, AHAFA

Rinnalleveto

5x2@70%

Työntöveto

3x3@85%

Etukyykky

3x3@70%

15 min AMRAP
40 walking lunges
Farmers' Carry (from door to dumpster & back)
10 Medicine Ball cleans (you can substitute DB or KB)
15 K2E (knees to elbows)

Rest 2 minutes

15 min AMRAP
800 m row/ski/run
10 pullups
20 KB swings
40 DU or 120 Singles
20sec. Handstand Hold

Giant sets

strict pull ups 10-15
dip 8-12

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

5x5, 60%

Lepo/eilinen

5 rounds for time of:

• Run 400 meters
• 15 thrusters

Men 95 lb.
Women 65 lb.

Strength: Deadlift 8x1@95%

Wod: for time
Buy in:400m run
50 DUs
40 wall ball@9/6
30 DUs
20 wall ball@9/6
10 DUs
Buy out:400m run

Strength: build upto 95% of your 1rm then perform 8 singles , no TNG reps.

Wod: this is a sprint Wod , aim to move fast and limit rest periods, for RXd athletes aim to go unbroken on wall ball or max 2 sets.