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

Hang snatch 4x3x60% 1RM

Aikaa vastaan:
50-40-30-20-10
Tuplanaruhyppy
Istumaannousu

Joka setin jälkeen tee
5 leukaa
10 punnerrusta
15 ilmakyykkyä

Tempausveto korokkeelta, käytä pukin ylintä osaa korokkeelta. Muista hihnat.

3x3, 110 % max tempauksesta

Strength & Technique:
Deadlift 6x3

WOD: 5 rounds for time:

10 x Sumo deadlift high pull
15 x Kettlebell swing
20 x Double unders