A: Partner WOD
500m row/each
40 Thrusters 40/30kg
40 pull ups
30 thrusters
30 pull ups
20 thrusters
20 pull ups
800m partner run

A: Back squat 3x5
Moderate to heavy weight
2-3min rest between sets

B: 5rft:
1 rope climb
5 Front squats 60/40kg
5 HSPU

Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Push Press 4x4
4 heavy sets of 4
2-3 min rest between sets

5min amrap:
5 Front squats 60/40kg
10 Dynamic push ups
5min rest
5min amrap:
5 back squats 60/40kg
5 Strict pull ups
*Bar starts on the ground

A: Back squat 3x5
3 heavy sets of 5 reps

B:2 rounds of:
9-6-3
Power clean
Front squat
Ring Dips
3min rest between each round
Weight is 60% of todays back squat

Korkea Te-veto + raakatempaus + tempaus polvelta 1RM
1+1+1@95%
1+1+1@90%

mave Te-otteella ilman loppuojennus 5RM
5@95%
5@90%

Voimatempaus 3x5

Suorinjaloin mave 3x5

Enempi kuin viime viikolla

Takakyykky

6x2@80%

Askelkyykky kävely

4x10m, kuormaa (käsipainot, kahvakuulat)

Varpaat tankoon 50kpl

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 3 weighted bar muscle-ups

Men 315-lb. deadlift, 10-lb. ball for muscle-ups
Women 205-lb. deadlift, 6-lb. ball for muscle-ups

For Time
40 Wall Balls 20/14p
40 Hang Cleans 42,5/30kg
40 Pull-Ups
40 Deadlifts 42,5/30kg
40 Push-Ups
40 Box Jumps 24/20"
40 Kettlebell Swing 24/16kg
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches 42,5/30kg
40 Double-Unders
40 Sit-Ups
40 Burpees
Short distance run after each 40-rep movement

5 sets with 80% of todays top lift

Clean + Front Squat + Jerk

Ohje: Lastaa 80% päivän raskaimmasta raudasta tankoon ja tee viisi sarjaa oheista kompleksia. Lepää tarvittava aika suoritusten välillä.