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

AMRAP 20 Min.
5 Burpees over the Bar
10 Push Press 40/26 Kg
10 Back Squat 40/26 Kg
5 Jumps over the Bar
10 Down-ups

Five rounds for time of:

• Run 400 meters
• 345 pound Deadlift, 1 rep
• 185 pound Squat clean, 3 reps
• 185 pound Push jerk, 5 reps
• 3 Muscle-ups
• 15 foot Rope climb, 1 ascent