3 RFT

• 1000m Assault Bike
• 5 Ropeclimbs
• 5 Sandbag over Shoulder 75kg
• Carry sandbag 20m
• 5 Burpees over High jerk boxes

If possible, wear a vest

Takakyykyt 3 x 6

5 RFT

• 24 Double unders
• 12 GHD situps
• 24 Double unders
• 12 HSPU

Warm up(8)
2rds
20 mclimbers
20 heels to rear

Mobility(4)
1:00 min samson

Fittrain Intervals(10)
c/o Alchemy 365
A10:
1-2-3-4-5-6-7-8-9-10 reps:
Push-Ups
Kneeling Press

…then…

40 Jump and Touch

Finisher
1:00 min chest opener
1:00 min quad stretch

Me EMOM 12 (max. effort)
1 minute : bar over burpees
2 minute : push press 60/40kg
3 minute : Over head squar w/ DB @22,5/15kg
Result is total repetitions
(salin ohjelmoinnissa. Mikäli menette Wodille tekee niin tehdä alkuun Ring MU + WB ja tää sit muiden mukana, mut varatkaa paikka)

Split Jerk 10 RM

31cal row

31 dumppel presses
31 Abmat situps
31 dumppel Bench press
31 Walking lunges with dumppel
31 push ups
31 goplet squats
31 box step ups with dumppel

For time:
12cal assault bike
10 dball ground to over shoulder (50kg)
12cal assault bike
8 dball gtos
12cal assault bike
6 dball gtos
12cal assault bike
4 dball gtos
12cal assault bike
2 dball gtos

0-15 mins build upto a heavy snatch
18-28 mins 10 min amrap
2-4-6-8-10 etc
Snatch@40/50% of above
50 DUs
30-35 mins HSW practice
36-40 mins tabata core or mobility

16’ AMRAP
16 PUSH UPS

32 Air Squat
16 HSPU