Back Squat 4x5 @77,5-82,5%

8min alkavalla minuutilla

1-4min 6-10 pistoolikyykky
5-8min 4-10 käsilläseisontapunnerrus

“Elizabeth”

21-15-9 reps for time of:

• Squat clean (60/43,5 kg)
• Ring dip

3 kierrosta

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

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)