Front squat 4x6

Basic-Wod

40min with a partner

2 sets of kipping
3-10 Hspu from box
100m run
2 sets of weelbarrowwalk
10 knee raises
100m run

@85%
Rest 3min btw sets

TC 40 min

4 pull up
15 abmat sit up
10 push up
10 DU
10 box over burpee

Pidä taukoa aina sarjan välissä väh. 30 s

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x3min Monostructural Work (moderate/hard)
- Every 3min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

10-15min Cooldown

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

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2x10 Down dog to cobra

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats