pena 8 x 4

kyykky 8 x 4

WOD
for time
50x KB/DB swing
10x sit up
40x KB/DB swing
10x sit up
30x KB/DB swing
10x sit up
20x KB/DB swing
10x sit up
10x KB/DB swing
10x sit up

3 Rounds for time
200m run
12 KB Swings
12 Wall ball thrusters
12 sit-ups
12 push-ups

1.) GHD sit ups: 10-15
2.) Plank hold: 30-45s.

• 2min.: Row/Bike

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 1 rnd:
  10 OHS
  10 Pull up/C2B
  10 Hang Squat clean
  10 HSPU
  10 Thruster

• Mobility...

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One at

A: Hspu 5set
B1: strict chin ups 3set
B2: Dips 3set
C: 12min amrap
9 cal Renegade bike
9 Hang Muscle Clean
9 Shoulder press
9 OHS
D: Triceps push downs 1xMax

For time:

• 15 thrusters, 95/135 lb.
• Run 200 meters
• 20 thrusters, 65/95 lb.
• Run 400 meters
• 30 thrusters, 45/65 lb.
• Run 800 meters

Emom for 10min
2x squat clean and jerk.
@80% 1RM