3 Rounds for Time

Run 400 meters
10 Weighted Squats 25/10
10 Sit-Ups
5 Burpees
10 Superman

Total 60min:
WU: 1000m row, 3x10 KB swing 12kg, 2x16kg
Mobility
Gluteus medius 3x40
Gluteus maximus 2x40
Lantionhallinta korokkeella 10
Abs 50
T2B 15 N2E 5
250m row

Total 90min:
WU: 500m row + mobility
Painonnostotunti - aiheena tempaus ja sen apuharjoitteet
3 rounds:
T2B, K2E - 10 + 2x5
10 KB swing 16kg
5 push press 25kg

100 cal row

Front Lat Pull Downs
Ring Dips
Push Press (95lb)
Deadlift (135 lb)
Curl (65)
Row

Tabata Style - 20 sec. work, 10 sec. rest, 8 rounds at each station
1:20 rest between stations

Clean + Front squat + Jerk: x 5

Shoulder press - Wendler week 2

Back Squat:
- 5 rounds: 60kg x 5 = 300
70kg x 5 = 350
80kg x 5 = 400
90kg x 5 = 450
100kg x 4 = 400
TOTAL = 1,900
Good Mornings:
- 5 rounds: 20kg x 5 = 100
30kg x 5 = 150
40kg x 5 = 200
50kg x 5 = 250
60kg x 5 = 300
TOTAL = 1,000
Split Squat (back leg on bench):
- 3 rounds: 20kg x 10 = 200 (5 lunges each leg)
25kg x 10 = 250
30kg x 10 = 300
TOTAL = 750
Lying Hamstring Curl:
- 3 rounds: 5kg x 14 = 70 (7 each leg)
10kg x 14 = 140
15kg x 14 = 210
TOTAL = 420

                                                 GRAND TOTAL = 4,070

Total 80min:
1000m row, 3 rounds: 10 KB swing 12kg/16kg, 10 air squat
Mobility
Skills: hand stand & HSPU practice
Ring dip, negative 5x8
Push ups 5x10
Walking OH lunges 3x20x10kg
500m row

Total 75min:
WU: 500m row, mobility
TekniikkaWOD, aiheena tempaus ja sen apuharjoitteet
15kg tanko + tekniikkakiekot
500m row, mobility