3 kierrosta:
GHD x8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

3 kierrosta:
GHD kylki x 8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 15

1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 15/arm

• REST 1-2 MINUTES B/T SETS

• This is a high rep range for both of these movements. Pick a weight that allows you to maintain the 2 seconds down tempo each rep and complete all 15 reps unbroken.

1000m row (easy, warm up)

Jump Rope Work
100 skips/10 sec rest (3x)
100 single leg skips/10 sec rest (3x)

C2 Sprints, 8 rounds
30:30

Metcon

100 push ups, 7 burpees, 3 floor to overhead @ 65kg, 7 pull ups and 3 Deadlifts @ 65kg.
Then 75/14/6/14/6 then 50/21/9/21/9. Tuffetietufftuff👍

For Time
21-15-9
Squat Snatch, 95/65
Push ups

AMRAP 15
10 pushup
15 situ p
20 box jump
30 double unders / single

33/22/11 reps
Deadlifts, 50kg
Thrusters, 30kg
Box Jumps
GHD
Push press, 30kg
Kettlebell Swings, 24kg
Knees to elbows
Push-ups
Pull-ups
Wall Balls
Burpees

Pre-WOD: Work Up to a Heavy Combo-
1 Dead Lift
1 Hang Clean
1 Clean
(#125)

WOD: For Time:
-1000 Meter Row
-50 Burpees
-75 KB Swings (#53/35)

5x5+ Weighted Wide Grip Pullup

last amap

For Time:

21 x TGU (Left Arm)
50 x KBS
21 x OHS (Right Arm)
50 x KBS
21 x OHS (Left Arm)
50 x KBS
21 x TGU (Right Arm)