3 kierrosta

1min raaka rinnalleveto riipusta 2 x kp
1min pallonheitto istumaannousu
1min laskettelijan loikka
1min laite
1min lepo

STRENGTH

Deadlift 3x6@RPE 3 to 3+

Keep it light guys!

Snatch High Pull + Snatch

5 x ( 2 + 1 ) @ 50 - 70%
6 x ( 1 + 1 ) @ 80 - 90%

Go Every 2:00

12min 30s töitä/30s lepo

1. tuplanaruhyppy
2. boksihyppy
3. puolilinkkari pallon kanssa

Mobilty for upperbody

5rounds:

30s oN /30s Off
1) shuttle run
2) kbs
3) pull up

You go I go per round

Option A)
20/25 - 16/20 - 12/15 - 8/10 - 4/5
Calorie row
20 -16 -12 - 8 - 4
Toes-to-bars

Option B)
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

Option C)
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

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Goal & Intensity:
Work alternately with a partner; build endurance and pulling strength. Goal is to finish under 13 min
Execution:
One row and TTB set at a time.
Tip Row efficiently and keep toes-to-bars controlled.
RPE: 7–8/10
Post WOD:
Execution: 6 rounds every 2 minutes: 3 strict chest-to-bar pull-ups.
Progress: Gradually build up load or difficulty during the sets.

3rounds:

3min On / 1min Off
1) bike
2) row
3) ski
4) echo

(2min easy/ 1 min fast/mod. / 1min rest)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet) (2x4,5m)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

45-50min Conditioning WORKOUT
5min Cardio (row, ski, ab, bike erg, sledge push or run 800m)
30 DU or 1 min practising
10 toes to bars or kipping knee/leg raises
10 kb swings 24/16 kg (american)
10 box jump, step down
10 kipping hspu or hand released push ups

Go easy pace and keep your heart rate low!! Something you can keep up the whole wod without crashing!