Run 400m
12 Burpees

7 rounds.

Send Off 2:45

5 Minutes of ”easy” Bike or Walk

Team OF 2 wod
8’ AMRAP
20 STOH 50/35

20 PullUp

1’ rest
8’ for Max Cals Row / Bike
1’ rest
8’ LADDER (i go you go)
2 Snatches 50/35

2 bar facing burpees
*add 2 reps each round

With a partner

100 DU cash in

3 rounds of
- 20 Power Clean 60kg/40kg
- 40 Box Jumps
- 20 Devil's Press 22,5kg/15kg

100 DU cash out

Rive/tempaus 6x3 TEKNIIKKA!!
Etukyykky 3x6 (noin 60-70%)
Pystypunnerrus 5x10 kevyt
Reverse Hyper 100 toistoa (yhdellä jalalla vuorotellen)

CONDITIONING

Every 2:30 x7

20m Prowler Push
20m Sandbag Carry
3+3 Single Arm Devils Press 22,5/15kg

Overall RPE 3-4

Target: one round should be done under 90sec

3 rounds

20 sec pull up hold

20 sec ring hold (straight arm position)

20 sec ring hold (bottom position)

20 sec L-sit hold

Tiukka RING MU progressiot :

• Partner MU
• MU taljassa, 3 x 8 reps
• russian dip
• jalat maassa MU

Warm up(8)
3rds
10 plyo jumps
10 air squats
5 inch worms

Mobility(4)
1:00 min pigeon pose

Fittrain Intervals(16)
c/o Alchemy 365
5 Rounds:
1 minute: Butterfly Sit-Ups
50 seconds: Air Squats
40 seconds: Swings
30 seconds: Push Press
20 seconds: Push-Ups
10 seconds: Burpees
30 seconds: Rest

Finisher
30 cuff iso
60 cross crunch
1:00 min couch stretch

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed
1) 1-2 Skin the Cat
2) 10 Banded Pull-Apart, tempo 50X3 (5sec negative, 3sec hold)
RPE 3