7 rounds for time of:
11 Pull-ups
9 GHD Sit-ups
7 Burpee Box Jumps 60/50cm

Warm up
3 rounds
1:00 cardio machine (add speed each round)
10 alt leg bodyweight RDL
10 walking lunges
10 alt leg v-ups
6 scapula pull ups
6 ring row
:20 wall walk hold

Skill / Wod prep
Otetaan suorituspainot selviksi, leuanveto/wall walk tuntuma toistot! yms preppaus ja sit menoks.
Kaverin kans voi vetä vuoroin aina kierroksen.

WOD
4 rounds for quality
10 weighted walking lunges
6-8 strict pull ups
2-3 wall walks
6-8 strict pull ups
10 weighted walking lunges
rest 1:1 bwn sets or alt time with partner

Accessory Work
2-3 sets
12-16 Tuck Ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

B1) 3 rounds for weight and quality
4 weighted pull ups
10 weighted sit ups
10 Bulgarian front squats
20m sled push

Power Snatch ( Freeze on Catch )

Set 1 : 2 x 55%
Set 2 : 2 x 60%
Set 3 : 1 x 65%
Set 4 : 2 x 60%
Set 5 : 2 x 65%
Set 6 : 1 x 70%
Set 7 : 1 x 75%
Set 8 : 1 x 80%

Go Every 2:00

A) 3 sets of:
Single KB bulgarian split squat x 8/8
Chainsaw row x 8/8
Crossbody weighted V up x8/8

B) every 2:30 mins x 5 sets
12 deadlift
9 clean
6 front squat
3 shoulder to overhead

• use double kettlebell
• Goal1: approx. 1 min rest each set
• Goal2: unbroken sets

C) Jefferson curl to squat
3x5, slow tempo

EMOMx28
1) 20s slam ball + 20s burpee over ball
2) 20s sled push + 20s box jumps
3) 20s shuttle run + 20s air squats
4) 20s ring row + 20s v- ups
5) 20s toes to rings + 20s kb sdhp @24/20kg
6) 20s kb deadlift @2x20/16kg + 20s push ups
7) rest

EMOM 10:

1 Max Hang Power Clean
Or
3 Deadlift Every 2 Min

4 Rounds For Time, Syncro With Partner:

10 Bar Over Burpee
10 Alt DB Snatch 22.5/15

4x 8-10

Wide leg Front squat 10-10-8-8 reps

2-4rounds:

10-20s bottomof ring dip
10-20s hollow hold