50 min
60 s. run/60 s. walk
7.15 km
7.02 min/km
121/150

WOD
5-10rds
5+5 KB/DB press
10x goblet squat
15x lateral jump
rest as needed between rds

160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg

7 RFT
9 sandbag over shoulder @150lbs
7 ring pullups
rest 2 min between rounds

2 rounds
5 min AMRAP 1
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball diamond push up x 5/ timanttipunnerrus pallon päällä x 5
Wall ball ground to overhead x 10 / maasta suorille käsille x 10
Wall ball sit up x 15 / istumaan nousu x 15

REST 2 min

5 min AMRAP 2
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball push up x 6 / etunojapunnerrus pallon päällä x 6
Wall ball squat x 12 / pallon kanssa kyykky x 12
Wall ball russian twist x 18 / russian twist pallon kanssa x 18

REST 2 min

5 min AMRAP 3
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball climb x 7 / pallon päällä kyynärnojasta ojennukseen x 7
Overhead walking lunge / askelkyykky valassa x 14
Istumaan nousu jalat ilmassa ja pallo jalkojen päällä x 21/ sit up + medicine ball with Your legs x 21

300m Sandbag Bearhug Carry @ 150lbs

10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 50KG/35KG
C2B
Box Jumps @ 24"/20"

Transition time between movements is important. Position box and bar appropriately close to rig.

Seal row 4-3-2-4-3-2

Back squat
5x70%
5x75%
3x5x80%
5+ 80%

Deadlift 3x7