1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

For Time:

50 Toes To Bar
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 GHDSU
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 Abmat Sit-Ups
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

( 22 - 30 )

Conditioning :
8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg

Partner Wod
AMRAP 30 (RELAY)

A)
10 One Handed OH DB Lunges
10 Alt. DB Snatches
3 Wall Walks

B)
10 Alt. Box Step ups
10 Alt. DB Cleans
3-6 Strict Pull ups

-Partner 1 does all of part A, then Partner 2 does all of part A. Same thing with part B (AA-BB)

-Continue till the clock saves you

5 sets:
5 Efforts of HS-walk
- You must get walking steps for the effort to count
- Rest 2min btw the sets
—————————————————————————
5 sets of:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Rest 1min btw sets
—————————————————————————
4 sets of:
HS balance drill
- Handstand w/ forearms against 50cm box, facing the box
- Try to stay as straight as possible and balance w/ your palms and fingers
- max hold. Stand as long as possible!!!

Penkki 6x10x60%
-niin lyhyet palautukset kuin pystyy pitämään

Pullover käsipainolla 4x12-20

Pystypunnerrus käsipainoilla istuen 4x8-12

Vipunostot sivuille 4x12-20

Push press 1RM

For time

• 40 box jumps
• 20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans

10rnds for time:
10 alt. DB snatch @20/12.5kg
10 wall ball
10 burpee

T.C.: 30'

Stoppi-penkki 5x5x50%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)