In teams of 3 for time:
90 cal bike, 75 DB snatches, 75 wall balls
90 cal bike, 60 DB snatches, 60 wall balls
90 cal bike, 45 DB snatches, 45 wall balls
90 cal bike, 30 DB snatches, 30 wall balls
90 cal bike, 15 DB snatches, 15 wall balls

One works, two rest. Share the work.

40 min timecap.

Hero wod ”Hotshots 19”

6 rounds for time, cap 40 min

30 squats
19 power cleans 61/43kg
7 strict pull-ups
Run 400 meters

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Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Every 6 mins for 5 rounds
400m run / 500m row
50 double unders
25 usa swing 24/32kg

-lepoa tulisi jäädä väh. 2min / kierros, skaalaa tarvittaessa painoa/toistoja
-kirjaa jokaisen kierroksen aika ylös

HEAVY DAY
Back Squat
2-2-2-2-2-2-2-2-2-2

Strength: C&J- 8 mins to build upto 80-90%1rm then perform 2 C&J OMEM for 8 mins

Wod: For Time
buy in: 800m run
Then 3rds of:-
10 pull ups
20 air squats
10 STOH@60/40
Buy out: 800m run

Strength: in the 8 mins build up start off light get some volume in and then decrease reps as you increase the weight. On the Emom section aim for good quality under fatigue.

Wod: go hard and fast , 3rds should be unbroken , test yourself.

40-30-20-10
Alternating Dumbbell Snatches (22,5/15 kg)
Toes to Bar

Penkki 3x5x82,5%
Kapea penkki max3
Facepulls 50 toistoa
Pystysoutu tangolla 50 toistoa
Hauikset 50 toistoa

1a) Banded Plank Rows: 3 x 10-12 ea. Rest 10s.
1b) DB Curls: 3 x 10-12. Rest 10s

Run
4x400m
4x200m
4x100m
1x400m

rest 1:20 btw sets

Rest 10 min

Find in 10 minutes

clean + power jerk& clean + split jerk 1RM