240m run
2 turkish get up per side
8 knee pushups
10 alternating weighted step ups
20m bear crawl
4 alternating hip touch on rings

Active recovery 4min mellan varje intervall

Bench press with uneven weights 4x10 reps

Plyo pushups 4x5 reps

Strength: 20 mins to build upto a 1rm Deadlift

Wod: 7 min ascending ladder
2-4-6-8....etc
Power snatch
10-20-30-40...etc
DUs

Wod: aim to keep a consistent pace with this one, aiming to maintain that feeling of being uncomfortable but in control work around 80-90% of Max effort.

16' AMRAP

15 DL 50/40
10 HPC
5 Thrusters
10 Box Jumps Over

5 kierrosta aikaa vastaan:

• 500m soutu
• 500m SkiErg

• 15 Min AMRAP of:
Double DB Farmer Walking Lunge (2X22.5/15Kg) 30 reps
Row 250/200 m
Double DB Push Press (2X22.5/15Kg) 15 reps
Row 250/200 m

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

lisäpainodippi

3 x 3

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