3-1-3-1-3
80%
95%

For time:

• 1,000-m row
• 50 strict pull-ups
• 1,000-m row
• 100 push-ups
• 1,000-m row
• 150 squats

Five rounds for time of:

• 50 Wallball shots, 20 pound ball
• Run 400 meters

Aamu: 30 min
1 min walk/1 min run for 30 min
4 km, 7.29/5.15 min/km
130/155

Iltapäivä: 90 min

1.Skill
A. Work on a specific skill using a follow along gymnastics session
> ring muscle up follow along session

2.Strength
Alternate A1 & A2 for 4 rounds:
A1. Back rack walking lunge x 16 reps, 8/side, rest 60 seconds
40 45 45 45 kg
A2. Hamstring machine x 8 reps, rest 90 seconds
5 5 5 5 kg

3.Cool down
Easy assault bike for 5 minutes

C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

25 min amrap

Performed like this: 4 minute work and 1 minute rest (5 sets in total)

• 50 Kettlebell swings 24kg
• 50 Wallballs 9/6
• 50 Burpee step-ups to a 20" box with 2x15kg kettlebells

6 x 3
Easy weight focus on technique

Strength: clean & jerk (33,43,53,63)

WOD: 12min AMRAP
7 push press @ 53lbs
7 pull ups (blue band)
7 power cleans @ 53lbs

Results = 7 + 19

For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20") I did 24"
200m Run

Post WOD: Tabata Row

Amrap 6'
20 push press 17kg
20 push press 22kg
Max push press 25.5kg

Amrap 6'
20 Hang power clean 25.5kg
20 HPC 30.5kg
Max HPC 33kg

Amrap 6'
20 deadlift 37kg
20 deadlift 42kg
Max deadlift 45kg