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!

8 min-partner AMRAP
-synchronized KB swings (10-12-14-16-etc.) (53/35)
-200m run

Then immediately into;
6 min AMRAP
-30 Double unders or 90 single unders
-10 Wall Balls (20/14)

15 min AMRAP-team of 3
-Row 250m
-elbow plank
-10 pullups
stop at whatever rep you are on and switch positions when rower reaches 250m

25min aikaa +1toisto
-Rauhallisella tahdilla lisää aina 1 toisto joka liikettä.
Pyri pitämään syke tasaisena ja sen mukaan tauota

1.Maastaveto
2.Burpee
3.Askelkyykky
4.Rengas-soutu
5.Mittarimato

#Strength

6 x 3 @ zone 2 (M) of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 3 (H) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

3 Rounds for time

• 10 C2B
• 10 Thrusters 40kg
• 10 Front rack lunges 40kg
• 10 Bar facing burbees
• 10 OH Walking lunges 40kg

TIMES TO BEAT

Beginner athlete: 13min 26sec
Average athlete: 11min 12sec
Advanced athlete: 8min 57sec
Elite athlete: 6min 43sec
Regional athlete: 5min 49sec