4x10 etukyykky

45%-55%

Sprint Intervals:

Repeat 150s: 5x150m (rolling start) - 25.3, 23.8, 22.8, 22.15, 22.9 - 3-4mins between reps
Repeat 60s: 4x60m (rolling start) - 8.13, 8.15, 8.18, 8.38 - 2 mins between reps

1.) Row x20 cal
2.) DB-snatch (22.5kg) x20
3.) Wallball (20lbs) x20
4.) Rest...

4 Sets:
4 Min at RPE5
2 Min at RPE7
- Rest 3 Min btw sets.

45 Minutes Amrap
21 calorie Row
15 Squat Clean Thrusters (95lb/65lb)
9 Dumbbell bench press ( 30kg pair/17.5kg pair)

Wed. 16 Apr WOD

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
Results: 8, 2, 4

Endurance: LSD run

A. Back Squat 5-4-3-2-1-1
B1. 10 Front rack lunges, 115lb; rest 30 sec
B2. 15 Weighted situps, 45lb; rest 30 sec x 3
C. Tabata
Burpees
Squats

A. 265-285-305-325-345-355
B1. Complete
B2. Complete
C. Burpees = 58
Squats = 112

9 x 10

For time:
Run 1500 metres
85/60 kg Hang power clean, 30 reps

A. Weighted Strict Pullup 5-5-3-3-3-1-1-1
B1. AD 15 cal high effort; rest 15 sec
B2. 10 Thrusters, 95lb; rest 15 sec
B3. 15 UB CTB pullups; rest 3 min x 3

A. 25-35-40-55-65-80-90-100
B. 1:50, 1:45, 1:45