Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone

Superset x 3 rounds
Band at Hip Dumbbell Romanian Deadlift x 12-15 reps
Rest 1:00
Wall Walk x 2-4 reps
Rest 1:00

-Aim to improve on last week

Part A.
Shuttle run 250 m

Part 2.
100 push up

Part 3.
Shuttle run 250 m

Time cap 15 minute.

5 rft
15 deadlift
12 box jump over 60cm
9 front squat
Barbell 70kg

For Time [13min CAP]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @69%
4 Reps @ 77%
2 Reps @ 85%

Run

4 x 800m Work / Rest 1:1

Rest 3 minute

Run 1200m

Split anyhow

150 cal echo bike
150 wallball
50 ghd sit ups / 50m oh lunge
100 double kb stoh
100 cal bike
100 wallball
30 ghd / 30m oh lunge
80 double kb stoh
100 cal echo bike

5 kierrosta
5x power Clean + Front Squat + Push press

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

5*10 shoulder press