Box Squats
On the Minute x 10:
4 Box front Squats

• Box Height Just Below Parallel

5 RFT
15 cal row
10 kb pres
10 burpees over rower

For time:
30x Back squat (BW)
Rest 5min
Then:
20x Front squat (BW)

Tc: 25min

4 rounds for time:
20x Sit up
20x Leg raise
20x Crunch

Tc: 12min

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(21)
WRK 2:00 REST 1:00 x7
10 air squats or goblet squats
30 jump rope or double unders
10 -5 yard shuttle runs

Finisher
50 knee tap crunch
1:00 min quad stretch

Partner WOD
6 rounds for time
12 synchronized burpees
16 KB swings
49 wall balls
400m run

Every 4 minutes x 5

10 hang power cleans @60kg
10 bar facing burpees
10 double DB thrusters @27.5kg
10 burpees over DB

EMOM 30 mins
Min 1 200m Run
Min 2 80% max Cal Bike
Min 3 80% max Burpees
Min 4 80% max Box jumps
Min 5 Rest

10-1 L-sit ring pullups *
20-2 strict ring dips **
* decrease by 1
** decrease by 2

3RFQ

0:20 DB Floor press Hold 2x25kg
12-15 DB floor press
max DB OH triceps extensions 25kg
25 banded pull aparts

Lämmittelynä

joko:

-soutu
-juoksu
-ski erg
-pyöräily

2km