Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

3 rounds
1 min : air bike, increase pace each time a bit
10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
10 db snatches @ starting light weight and building to wod start weight
5+5 squat strech
:20 single arm db oh hold
1+1 db tgu

5 Rounds
1min - 1min - 1min row
stroke rates: 22 - 25 - 28
your 5k pace + 5s.

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.

E1,5MOM 5
10x Shoulder press
(30 / 50kg)

E1,5MOM 5
15x Knees to elbows

For Time:
400m Run / 100 DU
20x Pull up
400m Run / 100 DU
15x Pull up
400m Run / 100 DU
10x Pull up

Tc: 10min

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins

run 3 km
300 airsquats
run 3 km

Go easy pace!

10 min Abs
5 x
30 sec straddle lifts + 3 sec hold (haaraistunnassa nosta jalat yhtäaikaa)
30 sec plank burpees, 3 sec hold on plank (ei maha maahan)

5 x
30 sec hollow flutterkicks
30 sec push up + mountain climber

FOR TIME OF:
800/600 MT RUN
50 WALL BALL
40 DU OR 100 SU
30 BURPEES
20 OVERHEAD SQUAT 60/40 40/25
10 BAR MUSCLE UP OR 30 PULL UP
50 CAL ROW OR 40 CAL BIKE

Full Rest Day.