Askelkyykky 4×10 + thruster 4 × 5
Ensin 10 askelkyykkyä ja jatkuu 5 thrusteria

7 x pull up
7 x kb american swing
7 rounds for time
Choose apropriate weight for kb swings.

1000 m soutu
800 m juoksu
100 x tuplahyppy
50 x burbee

A:”Karen loves to run”
150 wall balls for time
Every rest 200m run penalty

A: Shoulder Press 4x4
4 heavy sets of 4
Rest 2-3min between sets

B: Strict pull ups 3xMax

C: 8min amrap
4 broad jumps
6 HSPU/DB push press

10 min. amrap
Boxihyppy 3 x kyykyllä ( on 1 toisto )
Burbee 2 x punnerruksella ( on 1 toisto )
Omajako
Postaa toistot

A: Partner wod, alternating exercises
10 rft:
7 DL 100/70kg
10 CTB
400m run

A: CGBP 3x5
3 heavy sets of 5reps
2-3min rest between sets

B: ”Disco fredag”
20sec on 10sec off
8 rounds
1: BB biceps curls 20/15kg
2: Situps
3: Banded triceps extensions

A: Back squat 3x5
Same weight on all 3 sets
You should be abel to do 3-4 more reps on the first set
2-3min rest between sets

B: 5rounds:
5 Thrusters 55/37,5kg
7 Ball slaam
9 Burpees
12 DU
1min rest

3 rounds for time:
400 m run
21 kb swings (1 pood)
12 pull ups