Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
2 bench press
2 s/a row per
2 curls(ea position)
2 oh ext
2 burpees
2 db vert sit ups

Metcon/*Rx(20)
5 giant sets
7 bench press(choose load)
7 single arm row per
21's curl cycle
7 overhead tricep ext
7 burpees
7 db vertical sit-up

Giants are to be completed unbroken. Rest as needed between sets.

Core circuit
3rds for quality
7 v-ups
14 flutter kicks 2ct
21 sec six inch hold

Finisher
2 min samson stretch
1 min cobra
1 min s/a para stretch
30 band pull aparts

For max reps at each station:

• Tabata dumbbell shoulder presses
• Tabata weighted jumping lunges
• Tabata ring dips
• Tabata weighted walking lunges
• Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men 35-lb. dumbbells
Women 25-lb. dumbbells

“300”
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

5 RFT

• 5m Handstand walk
• 5 Pullups
• 5 Ring dips

TIMES TO BEAT

Beginner athlete: 7min 2sec
Average athlete: 5min 52sec
Advanced athlete: 4min 41sec
Elite athlete: 3min 31sec
Regional athlete: 3min 3sec

3 rounds, each for time

@0 min
12/9 ctb
15 power snatch 42,5/30 kg
18 bar-over-burpee

@7 min
12/9 pull-ups
15 clean and jerk 42,5/30 kg
18 bar-over-burpee

@14 min
12/9 heavy ring row
15 thrusters 42,5/30 kg
18 bar-over-burpee

Workoutet er på tid.
Hvor der i workoutet er en * menes dette sekundære workout.
* 6 hang power cleans 50kg
3 power jerks 50kg

Workoutet lyder således
20 Cal på assault bike og derefter på romaskine
4 runder af *
15 Cal Assault og Row
3 runder af *
10 Cal assault og row
2 runder af *
5 Cal assault og row
1 runde af *

Timecap er 30 min.

Alkuun voimistelua lämmittelyiksi:
- narukiipeilyn tekniikka
- Käsilläseisonta ja päällä seisontaharjoittelua
- kelin salliessa ulkotelineen läpäisy käsiroikunnalla (edestakaisin) mikäli kädet kestää Marissa-wodin jälkeen :)

Ja sitte:

Seven rounds for time of:

5 Thrusters (40 / 60 kg)
10 Selkälihasliike

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead 20/15kg
100 Box Jump Overs
Partner
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Run 6 km, sykkeet 80-87%

1 min on / 1 min off, for 40 min

1. Dumbbell snatch alternating (25 kg/15 kg) max reps
2. Wall ball (6 kg/3kg) max reps
3. Skierg max calories
4. Run max (inside)

Try to keep same pace every round!
Count reps.
Do not start too fast!