45 min PK
30s ATG
30+30s pistol squat ATG
1000m row
200 rope jumps alternate legs
800m jog
30s+30s side plank
10 wall ball clean and jerks
10 sumo deadlift high pulls, light barbell
4 min bike

EMOM 10
1. 6-8 bulgarian split squat/leg
2. 8-10 seated KB press

Teams of two, split reps anyhow

60 cal erg
50 deadlift
40 wall ball
30 burpee box jump over
40 wall ball
50 deadlift
60 cal erg

-timecap 20 min-

Max bar muscle-ups
– Perform 6 burpee box jumps
at the start of each minute including
the start of the workout.

Scaled WOD
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups
at the start of each minute including
the start of the workout.

For time :

21-15-9
Thrusters 42,5/30kg
7-5-3 BMU

TC 8

Clean:

1.
5x
-2x hang clean pull+ 2x hang muscle clean

2.
-turnover drills

3.
-hang clean pull+ hang muscle clean+ 2x hang power clean

Deadlift:

1-2x trap-bar deadlift
4x 6 conventional deadlift with bands

Uimahalli

Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min