4 Kierrosta "for time"
250 m soutu
10 x cluster pysäytyksellä 2KB

6min AMRAP raskas kuula
15 x am.heiluri
40m yhden käden farmari

Burpee TABATA

Clean Jump 5x3

a ) Main strength /Pulling progression/
Week4

5 sets
10 (weighted) Feet elevated / Hard inverted ring row

b ) Accessory strength (chest - AB)

3x
3-3-3 ‘Three hand position’ push up or 9 Incline push up
10 (weighted) Knee raise

3x
10 double KB Floor press in bridge@moderate
10 KB Pull through@moderate

c ) ‘Burn out’

12’ Emom
1: 40” KB Z-press (right)
2: 40” KB Turkish sit up (right)
3: 40” KB Z-press (left)
4: 40” KB Turkish sit up (left)

RX: 16/12kg
SC: 12/8kg

run 1/2 mile
50 pullups - smallest band
100 pushups
150 squats
run 1/2 mile

3x1@working up to maximum, rest btw sets 2min

Deadlift

3 to 4 x 3 @ 82-86% (2 RIR), rest 3:00-4:00 b/t sets

10 Rounds For Time:

3 Power Cleans (155/105 lb)
6 Burpees
9 Wall Balls (20/14 lb)

R5JC

Back squat
1x10
1x8
1x6

Partner WOD
For time

100 DU
90 Air squats
80 Deadlifts 35kg
70 Wallballs
60 Situps
50 Front rack lunges 35kg
40 Burpee box jump overs
30 Thrusters 35kg
20 Pullups
60 Cal
20 Pullups
...
...
90 Air squats
100 DU

TC 45min

EMOM21:
a) 10m db front rack walking lunge
b) 10-20 kbs
c) rest