WU
3 rds
40 SU
30 jumping jacks
20 sit ups
10 push ups

strength deadlift
5 x 70 kg
5 x 100 kg
4 x 5 x 130 kg

WOD rx
3 rds
15 thruster 42,5 kg
15 pull ups
15 KBS 32 kg

Legion Run

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 95 lbs
Box Jump
Double KB Front Squat - 26s
Slamball - Heavy
pushups

6 x 3 min intervals
2 min rest between sets

a:
24 cal ski
30 wb
amrap DU

b:
20 cal assault bike
10 power cleans
amrap burpees

50 box jump
50 KBS 24 kg
50 sit ups
50 squat
50 push ups
50 jumping jacks
50 bench dip
50 thruster 20 kg
50 climbers

3 RFT

Do in teams of two

50 kb swings 20kg.
50 hang to overhead db 20kg.
400m run with 15kg. sandbag

Run in hills if possible

AFAP --Z Time cap 12 min.
- 5 sets of:
--- 5 snatch (30/20 Kgs).
--- 4 Burpees over the bar.
--- 3 Strict Pull-ups.
--- 2 Toes to bar.
--- 1 MU.

1 (Power Clean + Push Jerk + Split Jerk)

5 rounds
Increase weight every round

Super burpee: 1 burpee, 1 reversed burpee:

40 sek work
20 sek rest
8 rounds

One repetition is either one burpee or one reversed burpee. Your result is your lowest score during one round.

B-1 Hero Wod

3 rounds for time

400m run
21 KB-swings (24/16kg)
15 Knees to Elbows
9 Ring Dips

Pressi tempaus otteelle

3x5@ 15% kevyempi kuin viime viikolla

Tempaus
2@70%
2@75%
2@80%
kahdesti läpi

Tempaus veto (epäkäs)

3x3@90%

Takakyykky

3x3@70%