21 Thruster (40kg)
9 Ring MU
15 Thruster
15 C2B
9 Thruster
21 Pull up

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

WARM-UP

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

STRENGTH

Back Squat

6 sets x 3 reps

STRENGTH TIP

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

WORKOUT

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
RX+:95#/65#

WORKOUT TIP

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

All movements should be unbroken! Scale load as needed.

Partner wod:

1000m row -> Patner hold Kb OH 12km

2rounds:
30m Tandem Lunges Walk
8 BOB Syncro
60m plates

1rounds:
50 synchro sit up ball
50 synchro Pull up band
1min synchro hold sit wall plate 20kg
1min synchro hold pull bar
60 jump over partner plank

1000m run

Deadlift 12-12-12 reps. Add weight for every set.

6km hiihto

5 kierrosta laatua

3 tempo HSPU
7 deficit tempopushups on parallets
30 sec weighted hollow hold

-Muscleup progressioita renkailla

*jalat maassa muscle up
*hollow to muscle up (turnover)
*kippi renkailla

100 burpee-pullups for time

Lepoa