In teams of 2 share the load equally.
2km Row
200 x Double Unders
50 x Burpee Box Jumps 32" Box
1km Run
50 x 45kg Front Squat
100 x 20kg KB swing
1km Row
60 x 20kg side bend (left side)
60 x 20kg side bend (right side)
200 x Situps
2km Run

TEAM OF 2
100 Alt DB Snatches 22,5/15

8 Rope Climbs
90 Toes-to-Bar
6 Rope Climbs
80 One-Arm Dumbbell Front Squats 22,5/15

4 Rope Climbs
70 cal Row
2 Rope Climbs

3x30% of max 1A

3 rounds

1min farmers walk
1min kb carry
15-30 ghd
15-30 back extension

Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

• Leuanveto renkailla, 5 x max toistot

• Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla

1 squat snatch every minute for 10 min

70-75%

4 min AMRAP

• 12 x vala-askelkyykky, 5-10 kg levypaino
• 9 x varpaat tankoon
• 3 x bar MU / 9 x leuka

3 min lepo

4 min AMRAP

• 12 x vala-askelkyykky, 5-10 kg levypaino
• 9 x varpaat tankoon
• 3 x bar MU / 9 x leuka