21 min amrap
7 kcal assualt
10 gto 20kg
7 kbs am 24kg
10 wall ball 10kg
7 box jump

• 12 kg west

Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

3 RFT

• 500 m Row
• 20 Bar facing burpees
• 20 Power Clean 60kg
• 20 Box jumps
• 5 Ropeclimbs

Skill: 5 min working on partner assisted strict RMU

Wod: 30 min Amrap
50 BJO@24/20”
25 D-ball squats@30/20
50 D-ball over shoulder@30/20
25 syncro burpees

4 Sets of:
GHD Sit Ups 15-25 reps
0:30 rest each sets

Technique
- kipping HSPU ( max deficit for advance level )
- Weighted box/ring dip

Strength
- single leg work
- pulling variations( one arm ring row, paused ring row, legless rope climb

Tempaus riipusta + 2 sek pito kyykyssä

5 x 1

Tempaus maasta, pysäytys polven päällä + 2 sek pito kyykyssä

5 x 1

2-3 rds:

• 10 Thruster 50/35kg
• 6 burpee box jump 30/24´ ( jump back from top of the box)
• 6 bMU
• 6 burpee box jump 30/24´
• 10 Thruster 50/35kg

Rest 3min btw rds.

You should be able to go through this with fairly high power output.

Thrusters unbroken, scale weight to 40/30kg if needed. Scale box height to 24/20 if needed. Scale bmu to 5/4/3 if needed. bmu unbroken or max two sets.

• Accessory 2 from gym library

Not for time:
250m: 2K pace +10s.
250m: 2K pace +3s.
250m: 2K pace +10s.
250m: 2K pace
Rest 3min...

6x 69%
3x 74%
6x 69%
3x 78%
6x 69%
3x 84%

Rest 2min...