For time with a partner:
30 toes-to-bars
6x 400m run/row
30 toes-to-bars
6x 400m run/row
30 toes-to-bars
* -One partner works while one rests.*

Scaled WOD
30 hangin knee raises/sit ups
4x 300m run/row
30 hangin knee raises/sit ups
4x 300m run/row
30 hangin knee raises/sit ups
* -One partner works while one rests.*

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Snatch balance
4x3 @moderate weight

Hang power snatch
4x 3 @65-75%

Snatch + low hang snatch
4x 1+2 @70-78%

Rx¨d
For time:

75 DU
7 rope climb
75 DU

Scaled
For time:

50 DU
5 rope climb
50 DU

45 min PK
800m jog
HBH 30s
Rubber band deadlifts x15
box stpe overs x 10
20 cal row
10s+10s one arm hang
10 side squats
10 sots press with broom stick
5 min bike
100 rope jumps

AMRAP15

In 15 min:

2 x
2K Row
40 GHD

Max reps DB snatch the rest of the time!

*your score is the amount of db snatches

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Hollow or Tuck Hold
MIN 2 - :45 Alt. 90-90 Hip Rotations
MIN 3 - :45 Rebound Pose

AMRAP 12

9 Box Jump Overs
6 CTB
3 Power Snatch 60/42,5kg

• Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

• Lets shoot for 1-2 set on the CTB.

• The power snatches can be performed as singles to TnG. Choose the strategy that keeps your moving.

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds:

10 SNATCH PUSH PRESS
10 BACK SQUAT JUMP *väline niskassa
10 OHS
10 SNATCH DEADLIFT
10 SNATCH THRUSTERS

Rest between rounds 2min

TimeCap: 25min