5 kierrosta 20 sek työ, 20 sek lepo

-boxihyppy
-thruster
-pistejuoksu 3 m.

5 rounds:
20/16cal AB
10 GHD Sit-ups

5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA, 2 min tauko, 5 min cindyä, 2 min tauko, 2 min soutu KOVAA, 2 min tauko, 1 min boksiburpee KOVAA

3 rounds of

9 straddle ups
12 strict superman rocks
15 strict hollow rocks (PVC-pipe in hands, legs held together)

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

Every 2min x 10 (5 rounds each)

A) 5 bench press
B) 3 strict pull-ups

3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

KILOS
1st Weight – 43/29
2nd Weight – 61/43
3rd Weight – 75/52

10RFQ
10 Handstand Walk
10 Banded Reverse Fly

Ja taas syödään !!!

For quality: increasing weight
5 push press+ 10 front rack reverse lunges
4 push press+ 8 front rack reverse lunges
3 push press+ 6 front rack reverse lunges
2 push press+ 4 front rack reverse lunges

AMRAP, ygig
10cal echo
20 v-up
10 burpee
20 situp