3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters

Weighted pull ups 5x3x60%

Etsi päivän maksimi karhukompleksissa, kolme yritystä:
rinnalleveto-etukyykky-ylöstyöntö-takakyykky-ylöstyöntö

Start up
stretch(5)
agility (coaches choice)4

ft squat 3x3(12)

Metcon(14)
20-15-10
box jumps/step ups
pull ups
rkbs 53/35

Metcon-comp(14)
25-25-25
pull ups
burpee box jumps over 30/24
airdyne cals

Finisher
50 dbl crunch w/leg ext
1 min per side chest opener
25 cuff iso per

Working warm up descending from 12 reps (12-10-8=6)
adding 2.5 - 5kg from week 1 perform 5 sets of 6 reps

08:30 - Team WOD, 30min AMRAP
- 100m run
- 50 Air Squat (entre Team)
- 100m run
- 40 push ups
- 100m run
- 30 thrusters (entre Team)
- 100m run
- 20 Burpees Box Jump Over (entre Team)

(https://cdn.wodconnect.net/uploads/comment_upload/image/7093/c50e1bfe68ef80860398c50054c4f5e04de2327160c405bc44e5ad55e41b398d.jpeg)

For Time:
Row 21 Kcal
Double Unders 42 reps
Row 18 Kcal
Double Unders 36 reps
Row 15 Kcal
Double Unders 30 reps
Row 12 Kcal
Double Unders 24 reps
Row 9 Kcal
Double Unders 18 reps
Row 6 Kcal
Double Unders 12 reps
Row 3 Kcal
Double Unders 6 reps

Polvelta Voimatempaus 5x5@35%

Te-otteella VAPU + valakyykky
4x(2+5)@70%

Boksihyppy 5x3

Russian twist 4x30

Rive pukeilta, puolesta reidestä + työntö

10 x (2+1)@65-80%

Voimarive+ raakarive + rive + raakatyöntö

nousu voimarive max, sillä 5 x (1+1+1)

Back squat 3 x 8