For time:

9-6-3
squat clean @50/35kg
c2b / or 12-9-6 pull up
*3 wall walk after each round

rest 5min

15-12-9
power clean @50/35kg
ttb
*3 wall walk after each round

Targets under 5min, time cap 8min / fast singles barbell, big sets gymnastics

5-10-15-20cal:
- Row
- Ski
- AB

3-3-2-2-1-1
lift every 90s

Barbell Box Step Up 4x8/side
After each set 15-20 DB Hamstring Curls
-Build up, then do the 4 sets / rest as needed

B, WOD: Squat BURNER
3 Rounds (30 sec ON/ 30 sec OFF)
:30 Air Squat
:30 Rest
:30 Medball Squat
:30 Rest
:30 Medball Jumping Squat
:30 Rest
C, Isometric Work: (Tabata)
Single Leg RDL Hold ( R) + (L)
Leg Extension Iso Hold ( R) + (L)

Rucking

40 to 90-minutes @ steady (nasal breathing) pace, with a pack loaded with 10 to 15% of bodyweight (e.g., @ 80kg, load pack with 8 to 12kg).

1-2x1x[3+1]@barbell, 3x1x[3+1]@60%, ohs-%, rest btw sets 2min

2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min

Voima
E3MOM, 4rds
Box step up 8+8

WOD
21-15-9
Air squat
Push press 2xDBs

A)
3 rounds
10/10 Single arm front rack reverse lunge
8/8 single leg deadlift @light

B)
4 rounds (right +left) /90"rets btw.
3 dead clean
3 hang clean
3 thruster

C)
AMRAP 10'
4 burpee over the KB
6 double KB hang clean
4 burpee over the KB
6 double KB swing

Rope climb & legless 2/2

• jalkalukko
• taloudellisuus
• alastulo
• legless kippi

Teams of 3 AMRAP 10

5-10sec rope hang/ grip
15/12 cal ski erg
15 heavy kb swing