Every 6 minutes for 42 minutes (7 rounds):

400 m Run
21 Burpees
21 Swing @24Kg/16Kg

500m row
3 ropeclimbs
2x
12 pullups
12 burbees

Partner WOD
For Time (one partner working at a time, You Go I Go)

42 Lateral Burpees Over the Bar
42 Power Cleans @60/40kg
42 T2b
30 Lateral Burpees Over the Bar
30 Hang Squat Cleans @60/40kg
30 T2b
18 Lateral Burpees Over the Bar
18 Thrusters@60/40kg
18 T2b

Timecap: 30 mins

A) Every min => 4 rounds

1. 20 Wall ball
2. 15 Box Jump
3. 12/10 Cal Row
4. 10 Burpees
5. 20Sit Ups

B) Every min => 4 rounds

1. 15 GHD Sit Ups
2. 20 Kettlebell Swings
3. 15 Bench Press
4. 12/10 Cal Ski
5. 20m Push Sled

Takakyykky, Raskas ykkönen

Raakatempaus + Tempaus riipusta , puolesta reidestä 1+1RM

Raakarive + Rive (puolesta reidestä)+työntö 1+1+1 RM

Selänojennus pito 3xmax

Lisäpaino lankku 3 x 30-40sec

3 rounds for time of:

• Run 400 meters
• 75-lb. sumo deadlift high pulls, 21 reps
• 12 burpees, jumping over the barbel

8-…-8 of:
BB Deadlifts
8RM

Wod: “Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 mins after each round.

Wod: aim to complete each round as fast as possible and then use the 3 mins to recover and try to maintain same pace.

For Time

1000 Mt run
40 ctb pull ups
30 front squat 60/40
20 facing-barbell burpees

"Omatoiminen WOD"

5 rds:
Bike 1000m
Row 500m
Ski 500m

• Keep sustainable pace!