Strength: 20 mins to perform:-
1A: every 90secs pull ups 3x50% of max set or TUT (time under tension) see notes
1B: 15 mins to find a 3rm Back squat (advanced)
5rm back squat (intermediate) or 5x10 Back squat building weight (beginner)

Wod: For Time
20 FRL@50/35
10 BOB
15 Power clean
10 BOB
10 Push press
10 BOB
5 Clusters
10 BOB

Wod Aim: fast barbell cycling, weight should be moderate so you can perform all barbell work unbroken and fast. Try to keep moving on Burpees and get straight back on the bar when finished.

Bent over barbell row, find controlled 3 rep max

• For Time:
Burpees 50 reps
C2B Pull Ups 50 reps
BB Thrusters (40/30Kg) 50 reps

Joka alkava 2 min x 6

6 x STOH, lisää painoa joka kierros
8 x boxin ylitys

Laske STOH paino vauhtipunnerrusmaksimista:

kierros 1 55%
kierros 2 60 %
kierros 3 65 %
kierros 4 70 %
kierros 5 75 %
kierros 6 80 %

Tulos on kaikkien onnistuneiden nostojen yhteispaino

16 min EMOM

odd 10 Front rack lunges 35/50kg
even 8/12 cal Assault bike

Front squat 1-1-1-1-1-1-1-1-1-1 reps

DB Hammer Curls: 3 x 10-12. Rest 60s.

‪Total Time 12'‬
‪Perform‬
‪35 HSPU‬
35 Ring Dips
35 Push Ups

Rem. Time‬
‪max Reps STOH 60/40

Soutu 3000 m
100 Yleisliike boxihypyllä 60 cm
Juoksu 3000 m

3 x vauhtipunnerrus + 4 x raakatyöntö, RM of the day in 12 min