6,9
2 x 2,5
Perinteistä hiihtoa

5 rounds:

16 cal row
8 push-ups
8 v-ups
8 DB clean & jerks

Moderate pace and weights

Rest 1:1 between rounds

5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

Amrap 3 x 10min, 2min tauko välissä.

• 30 du
• 15 kahvakuula heilautus 24kg
• 10 boxille nousua kahvakuulan kanssa (24kg)
• 20 abmat vatsaa.

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

• 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)