20 min amrap
20 Kbs 16 kg
40 abmat
20 cal s/h/p

3rft
20 alternating Kb snatch @20kg
10 burpees
500m run

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

10-9-8-7—-3-2-1
Front Squat 55kg
HSPU

A,
2 Snatches, pick load

Every 1 min for 8 mins.

65-70% 1RM

B,
2 Power Clean & Split Jerks, 65% 1RM

Every 1 min for 8 mins.

C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RM

D,
For quality:
Outdoor Activity, 45 mins

45 min Low Intensity Sustained Effort Outdoor Activity.

3 rounds
10/8 cal bike or row
10 passthroughs
10 lightweight Wallballs

WOD
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS 53/35

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

3RFT

750m Row
500m Ski
400m Run

Takakyykky (tempo)

6 x 3

5 sek alas, 2 sek ylös

Eilinen/

Tempaus

1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%

Rive + työntö

2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%

Etukyykky 3x3@80%

Lisäpainolankku 3x40sek.