• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Pre-Wod:
1 X 20 Back Squat

WOD: 3 Rounds for Time
- 400 Meter Run
- 21 Pull UP
- 12 HSPU

up to 3RM

3 RFT:
5 ring MU
20m OH lunges 40kg

3 rounds of 1 min ON / 30 sec OFF of:
- Hang power snatch (35/20 kgs).
- Wall ball shots (9/6 kgs).
- Kb clean and jerk (24/16 kgs).
- Box jumps (24"/20").

5 rounds:
5 double KB snatch 16kg
5 rounds:
10 KBS 32kg

3 Rounds 45 sec. on/15 sec off
1-Row for calories/Ski/Bike
2- Rope Climb (scale: pullup/ring row or rope pulls)
3- air squats
4- push up + shoulder tap
5- DU or singles
6- Burpee+Slam ball
7-MB Seated Russian twist (also use either a KB or DB)
8- Thrusters (BB, dumbells, KBs, or MB)

(1 min rest after each round)

• Burpee+Slam ball -you do burpee first, then slam ball and repeat

*The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

• Also if it is a big class feel free to start at different movements. Have a great workout!

30-20-10 reps for time of:
Ground to overhead, 20 kg plate
Pull-ups

4 kierrosta:

8xHeavy heilautus
4xpituushyppy
4xleuka

Strength:

High Hang Cleans (start bar at waste - not at knees): 6x135, 6x155, 6x165, 6x175, 6x185

Metcon:

21-15-9: Hang Cleans (135lbs), Pullups

Time: 6:15