A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down

VOIMA
Goblet squat
4 kierrosta
10 toistoa
1,5min lepo sarjojen välissä

METCON
Circuit 40s./20s.
2 kierrosta
1. Yhden käden tempaus
2. Lapaveto
3. KK heilautus
4. Pystypunnerrus

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 60 front squats 30/25 kg
10:00 - 30 pull ups
15:00 - 40/30 cal ski
20:00 – 30 burpee box overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

6 Kierrosta:
You go, I go

12 Kahvakuulaheilautus
10 Kyykky
8 Burpee

3 Kierrosta laatua vastaan:
12/12 Staattinen askelkyykky
10/10 Landmine twist
1min Lepo

Tempaus tekniikkaa.

40min @ 70-80%

Buy in
2min Shuttle run burpee / 2min Row
then
40 Single under
15m Mixed carry
10 Russian swing 24/16kg
30s Ring plank hold

4 rounds for time:
12 cal bike
8 double kettlebell lunge

Rx: 2x24/16 kg

Warm up

1->5 One Arm Clean&Press Ladder
+wod prep

Wod
Emom 21’ @12/20kg

1-7
Complex1 double
2 x russian swing
2 x push press
2 x thruster
2 x FRSQ

7-14
Complex2 double
2 x Dead clean
2 x Hang dead clean
2 x Squat dead clean
2 x Hang squat dead clean

14-21
Complex3 one arm
1 x hang drop snatch
1 x Dead snatch
1 x Hang dead snatch
1 x Hang drop snatch
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