A.
2 rds:
60s. Row / Air bike
5 Walk out + Push up
8 Spider lunge + twist
5 Up & down dog

2 rds:
30s. Row / Air bike
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 OHS
5-8 Press

B.
Push press:
4x6
@73-83%
Rest 2-3min...

C.
For Time: (Teams of 3)
75/50 Calorie Row
75 Power Snatches
75 Push jerk

75/50 Calorie Row
60 Power Snatches
60 Push jerk

75/50 Calorie Row
45 Power Snatches
45 Push jerk

75/50 Calorie Row
30 Power Snatches
30 Push jerk

75/50 Calorie Row
15 Power Snatches
15 Push jerk

Rx:
1st Bar: 35/25
2nd Bar: 40/30
3rd Bar: 50/35
4th Bar: 60/40
5th Bar: 70/50

AMRAP 12 min

12x Tuck Jump
12x Burpees
12x Sit ups

Count your reps

Optional Accessory
STRENGTH

2-4 rounds, rest as needed:

1) 5+5 DB Lunge Arnold Press video
2) 8+8 DB Row

RPE 4 to 4+

Rästi

"SQUATRICEP"

For time:
30-20-10 reps for time of:
- Mountain climbers (2=1)
- Squat jumps
- Bench dips
After all 30 reps are done, rest 30sec and 20sec rest after all 20 reps. However, after 10 reps there is no rest and you go straight into:
30 Burpees

5 rounds:

10 Hollow rocks
10 V-Ups
10 Tuck ups
10 Hollow hold

1min Rest

CONDITIONING

5 rounds for time:

12/8cal Airbike
6 Bar MU
4 D-ball/Sandbag over Chest Height
2min rest

Overall RPE 4

Target: hit these intervals hard. Unbroken sets.

Tailoring Options:

Airbike→ bike or row
Bar MU→ decrease rep scheme or with jumping bar MU
D-Ball/Sandbag→ heavy hang power cleans

Endurance WOD

AMRAP 40 minutes:

6 one arm DB thrusters (left)
25 m one arm overhead carry (left) (räkki ympäri)
6 one arm DB thrusters (right)
25 m one arm overhead carry (right) (räkki ympäri)
4 min row

*Valitse käsipaino oman kunnon mukaan. Sama paino pitää olla molemmissa liikkeissä.

Every 90sec for 15min
1 halting Clean DL
1 clean pull
1 clean
Build up in weight
+
10min amrap
3-6-9-12…
Power clean 60/40
burpees

Max rep HSPU(test)
+
15-12-9-6
Dips
DB Power cleans
+
12min emom
1: Kb Cross body carry 30sec
2: isometric Copenhagen adductor exercise x30sec LA
3: Kb Cross body carry 30sec(switch arms)
4: isometric Copenhagen adductor exercise x30sec RA