50 su
ring dips unbroken
count the reps done and the rounds

21-15-9
Kalorisoutu
Punnerrukset
Istumaannousut
Leuat
Boxit

4 x 12

12-9-6-3:
thruster 45kg/30kg
T2B

10 min timecap

12 min. AMRAP of:
5 Power clean 90kg
8 Diamond push-up
10 Toes to bar

180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs

800Mt.Corsa
50 Shoulder Press 30/20kg.
50 Sit ups (ognuno)
50 Snatch Balance 40/30kg.
400Mt.Corsa
50 Back Squats 50/35kg.
50 Deadlifts (ognuno) 60/40kg.
50Mt.Partner Carry((ognuno)
800Mt.Corsa

Warmup

Route Running and Passing

WOD

We played 5v5 for 90 minutes in 90 degree weather.

Great Sunday afternoon for football... good sweat.

3 rounds for time of

• 50 double-unders
• 2 minutes holding a handstand
• 35 AbMat sit-ups

For time:
60 burpees
50 sit-ups
24 kg kettlebell sumo deadlift high-pull, 40 reps
30 pull-ups
40 kg thruster, 20 reps