A:Tri setx3
A1: Singel arm DB bench press x6-8/arm @22x0
60sec rest
A2: Singel leg Dead lift x6-8/leg @31x0
60sec rest
A3:Double KB front rack carry 30m
90sec rest

B: 12min amrap
10m bear crawl
20m farmers carry
20sec ring support
10 Ring face pulls

1 rep of the following complex for max load

• Deadlift / hang clean / hang clean and jerk

For total reps

This workout consists of 3 individual workouts with a 3 minute break in between. Your score is the total amount of reps performed - including the assault bike

First workout: 5 minute amrap
Second workout: 8 minute amrap
Third workout: 5 minute amrap

Buy in on the 0:00 marker for each workout: 15 cal assault bike

Then amrap for the remaining time

• 5 Pullups
• 10 Pushup
• 15 Air squats

-Parin kanssa tiukka MU renkailla
-Baby MU renkailla (pelkkä kääntö)
-Falsegrip - roikunta
-Falsegrip rengassoutu

Takakyykky

10-8-6-4-2 maksimi painot jokaiseen

Etukyykky

10-8-6-4-2 maksimi painot jokaiseen

Wod: “the seven” (40 min TC)
Seven rounds for time of:
7 HSPU
7 Thrusters@60/40
7 K2E
7 Deadlift@110/80
7 Burpees
7 AKBS@24/16
7 Pull ups

Wod aims - dont underestimate this Wod , start off at around 80-90% Max effort and try to maintain it. Try to avoid long breaks that will eat away at the time cap. Move slowly but keep moving is key.

A:
High Hang Snatch 2x2
@light weight
Hang Snatch 3x2
@ moderate weight
Snatch 2x2
@ heavy weight
*add weight every set

B: Partner wod, alternate full rounds
7rft/each
1 rope climbe
5 Dead lifts 100/70kg
10 push ups

Max reps HSPU x 5

2 min rest btw. sets

Jokainen setti viimeiseen toistoon.

Lepoja ja huoltoja

0:00–4:00

** “Fran”**
21-15-9
Thrusters 42,5/30kg
Pull-ups

4:00–9:00

** “Diane”**
21-15-9
Deadlifts 100/70
Handstand Push-ups

9–14:00
“Amanda”
9-7-5 Muscle-ups (Ring Mu)
Squat Snatch 60/42,5kg

Jos saat esim Frenin valmiiksi 3:20 lepäät lopun aikaa. Ja Diane alkaa 4 minuutin kohdalla. Jos jokin "tytöistä" jää kesken annetussa aikaikkunassa siirry seuraavaan. Voit ottaa kolme tankoa tai joku vaihtaa painot.