• 10 Min AMRAP of:
Strict Ring Muscle Ups

For time:

• 25 Cal Air assault bike
• 25 GHD Situps
• 20 Cal Air Assault bike
• 20 GHD situps
• 15 Cal Air assault bike
• 15 GHD situps
• 10 Cal Air assault bike
• 10 GHD Situps
• 5 Cal Air assault bike
• 5 GHD Situps

For time

Buy in: 1000/750 m Row
Then 3 Rounds
10 T2B
15 jump squats
20 Ab mat sit ups
200 m Run
Cash out: 1000/750 m Row

Käsiseisonta
Toes to bar/arch/hollow
Liikkuvuus/kehonhuolto

TEAM WOD of 2 – switching as needed

20′ AMRAP of:

100/70 Wall Ball @20/14lbs

100/70 Push Ups

100/70 Medball Box Step Ups ( Bear Hug )

Thursday
Strength/skill: 20 mins to perform
1A: 6 mins to complete pull up programme week 4 , add a rep to each set.
2 min rest

1B: Max effort HSPU in 5 mins
2 min rest

1C: Max effort Ring dips in 5 mins

Wod: 10-8-6-4-2
Hang power clean@70/50
Wall ball@9/6

Skill: pull up programme same as Monday !
also a chance to go back and re-test some of gymnastic skills.

Wod: all out sprint Wod!! No rest ! Go unbroken, get it done.

Soutu intervallit

500 m soutu, lepo sama kuin soutuaika
400 m "
300 m "
200 m "
100 m

Tuesday
Skill: T2B 20 mins to work through progressions

Wod: barbell cycling 3 rounds(10 min TC)
8 Power snatch
4 Hang squat snatch
2 OHS
1 min rest after each round.
*you pick your own weight ,
The bar can not be dropped, you can not reset on power snatch or rest at any point.
If you do you start the round again.

Skill: strength building positions of T2B

Wod: barbell cycling, stick to the rules and challenge yourself.

• 10 Interval of:
Row 1:00 @ > 90% MHR
1:00 @ very easy pace

“Bender”

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps

9 Deadlifts 80/60