THE PROGRM WOD. Cluster Jungle

“Cluster Jungle”
10 Rounds for time:
10/7 cal Echo bike
7 Power cluster 45/30kg

Make sure to push the pace from the beginning and fight for a good score. Can you finish under 10 minutes?

20 rounds for time:
5 wall balls
5 burpees (to target)
10 sit ups
6-8 shuttle runs (15 m)

30 min bike

Hang squat clean 3 RM

3 rounds
200m run
3 ring mu
20 v up
3 ring mu
Rest 1:1 directly to
3 rounds
200m run
10 hspu
20 ttb
10 hspu
Rest 1:1

120 min
Legs
- Back squat 4x8x65
-Single leg RDL in smith
- Hip thrust
- Lunges
- Glute kick back
- Hamstring curl lying
- Hamstring curl standing
- Abduction
- Back extension
- Weighted sit up

A1: Bench press 3x5 @65%, amrap rpe 7 sista setet
A2: Lat pull downs 3set
B1: WP Shoulder raise 2x8
B2: Reverse DB Shoulder flys 2x12
C: DB Shoulder flys 2set

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

AMRAP
20 T2B
40 DU
10 Squat clean (-1 Every round)
TC. 4 Min

Laita juokseva kello mene niin pitkälle kun pääset

3 rounds:
1,2 km hill trail run or 90/75 cal row
30-20-10 DB front squats 35/25 lb
30-20-10 sit ups
30-20-10 DB power cleans 35/25 lb