Normal warm up

Then 3 rounds
10 passthroughs
10 squats
10 ring rows

Take time to warm up KBS and wallballs

WOD
35:00 min clock
Max calories on rower or bike

Every 5:00 do 3 rounds
3 burpees
6 wallballs 20/14
9 RKBS 53/35

• start workout on bike or rower. Every 5:00 hop off and complete 3 rounds of 3 burpees, 6 wallballs, 9 kettlebell swings. Once completed get on bike or rower and go until the next 5:00

• 1min. Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Walk out + Push up

• 45s. Row/Bike/Ryn

• 2 rds:
  10 Active shoulders (Handstand)
  10 Active shoulders (Hang)
  10 Kipping swings

• 30s. Row/Bike/Run

• Mobility...

• Work on:
  HS walk / PU/C2B/MU

Warm Up:
400m Jog
100m Walk
300m Jog
100m Walk
200m Jog
Increase intensity on the jog.

Main:
4x800m @3km pace
Rest 75-90sec btw sets.

Rest 2-3min

6x300m @1mile pace
Rest 60sec btw sets.

Cooldown:
800m Easy Jog

Score: Record the time for each interval.

10R, every 90s:

• Snatch high pull
• (Squat) snatch

Pk harjoitus 90min sisältäen ergoja, välissä voimistelua
Tai
Vk harjoitus 45 min sisältäen ergoja, välissä voimistelua

Penkkipunnerrus 3 x 1

90 min
HR 65-75%

3 RFT:
45/30 cal Row
30 WB 9/6kg
30 Box jumps 60/50cm
30 T2B

TC 10min / round
Rest 2min btw rds.

3 sets:
7 Power cleans 60/42kg
7 Front squats
5 Power cleans 70/49kg
5 Front squats
3 Power cleans 80/56kg
3 Front squat

TC 3min / set

Rest 4min btw sets.
Score: slowest round

Mobility