5 x HILL SPRINT
2 x 400m
1 x 800m

Warm up
3 rounds
40-50 single unders
5 weighted pass throughs (add +1,25 kg to stick)
5 inch worm
5 burpee pull ups
10 deadlifts , add weight each round

6 kierrosta (1:30 töitä/0:30 lepo)

3 raaka rinnalleveto riipusta 70/45kg
2 etukyykky
1 rinnalleveto kyykkyyn riipusta
12 varpaat tankoon
max aika eturäkkipito tangolla

12 min.

Back Squat

3 x 8 reps 50-60% 1RM

rest 2 min

3 rounds :
300/250m row
10 box jump overs
8+8 one arm db oh lunge walking steps
1 rower per 3 persons, start new round when rower is free.

Teams of 2
5 rounds for both
6-8 hang power snatches @42,5/30kg
6-8 OHS @ same weight
12-16 toes to bars
I go, you go! One full round and switch.
On warm up Practise to get good flow on hang power snatches/ OHS. Once you both are ready start to work , go for the main WOD with good attitude.

3 x max reps ring dips

Scale to

3 x max reps ring push ups

Every 3 minutes for 15 minutes (5rounds)
7 deadlifts
5 hang power cleans
3 push jerks
increase load each round. Goal is to use 40-60% of 1rm
clean&jerk.

8min alkavalla minuutilla

1. 30s käsilläseisonta
2. 3+3 valakyykky 1 käsipaino/kahvakuula, rauhallinen liiketempo

20min

3 leuanveto
6 etunojapunnerrus
10 bulgarialainen askelkyykky