8 Min AMRAP

16 Wall Balls
12 KB Swings
30m Shuttle run
@9/6
@32/24
*Shuttle in 5m blocks

10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

1.)Build up moderate weight for 6rep
2.)Then 2x2/77,5% 1rm Backsquat

Penkki 3x3x60%
-ala-asenossa paineet pois

Penkki 5x1 (70-75-80-85-90%)

Vipunostot sivuille 2x20

Vipunostot eteen tangolla 2x20

1) Bar over Burpee
2) Power clean
3) Front squat
4) Push press
5) TTB
6) HSPU
7) Wallball
8) DB snatch
9) Pull-Up
10) Crossover
11) V-up
12) Devils Press

Liikkeet 1-5 syncrona
6-12 toinen tekee toinen lepää

RX
40/30 kg
DB 22,5/15kg

Lisää yksi liikesarja per kierros. Eka kierros Bob, 2 kierros Bob ja power clean ja niin edelleen.

Facepulls 5x20

Pystysoutu käsipainoilla 3x20

Kulmasoutu 5x10
-penkin vastaliike

Yhden käden soutu 1x30 / käsi

Hauiskääntö 3x15

30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Scaled WOD
For time:
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches

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 )