For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

“Bring Sally up” 40/30 kg
Then For time:
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (40Kg/30Kg)
Pull-ups

10 rounds of:

5 back squat /70kg
15 thruster /20kg

AMRAP 12 Min.
30 Trusters (only Barbell)
25 Burpees on the Plate
20 Squats
15 Hand release push-ups
10 Floor Wipers each side (only Barbell)

240m soutu

• 2x köysikiipeily 4(,5)m
• 24 takakyykky (35kg)
• 24 istumaannousu
• 24 kahvakuula swingi (ven.24kg)
• 24 burpee
• 24 rinnalleveto raakana (35kg)
• 24m askelkyykkykävely
• 24 maastaveto (35kg)
• 24 boxihyppy (50cm)
• 24m farmarikävely (2x24kg kk)

240m soutu

Joka setin jälkeen 24DU

Tabata: 8 rounds at each station, 20 seconds of work, 10 seconds of rest.
1 min rest after each station.
Row (cals)
Box Jumps 60cm
Wall Ball 9Kg
Hang Clean 60Kg

AMRAP 20 mins:
30 DU
15 Down & Up
10 Overhead Squat @ 45Kg

Voima: Backsquat 5-5-3-3-1-1

(EMOM 2)
(tulokset ylös, omaan kansioon)

Wod:
4 Rounds of:
2 min. each move
Airsquat
Deadlift 120/80kg
Row

(24min)

WOD:

4 rounds of:

3 x DL 100kg/70kg

10 x burbee

3 x DL

30 x DU

90 sek rest between rounds

2 min max reps Squat
1 min rest
2 min max reps Sit ups (no ABMAT)
1 min rest
2 min max reps Push ups
1 min rest
2 min max reps Sit ups (no ABMAT)
1 min rest
2 min max reps Squat