• 2min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Deadlift
  6-8 Kipping swing

• 2 rds:
  4-6 T2B
  4-6 DB Front squat

• Mobility...

• Work on Front squat

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets

WOD
5rds
14x KB/DB hang clean and jerk
20x KB/DB box step up
+
3rds
5-10x V-up (one leg)
15-30s hollow hold

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

4 rounds
Work time: 20 sec/ 20 sec/ 30 sec/ 30 sec
Rest time: 60 sec

1. Thrusters (rx 42,5/ 30 kg)
2. Bar over burpee
3. Deadlift (rx 42,5/ 30 kg)

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Wall ball
2. Ball over burpee
3. Shuttle run

OTM12
1. TTB/hanging Leg raise/hanging knee raise/V-Up/sit up
2. HSPU/box HSPU/pike push up/negative HSPU

Kirjaa kommentteihin minkä liikkeen teit sekä toistomäärät

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Kettlebell thruster
2. Kettlebell push press
3. Kettlebell front rack lunge

Toes to Bar/knee raise/Leg raise
6 sets:
50%
50%
Max effort
Max effort
40%
30%
/1min lepo
Laske toistot 1. Viikon maksimitoistoista

20-18-16-14...6-4

pushup

10 pull up
5 OHS
5 Over bar burpee