SWod
Pull Up - 3-9-3-9-3

MWod
20 MIN AMRAP
10 WALLBALLS 20/14
10 SLAM BALLS 30/20
10 BOX JUMPS 24/20
10 THRUSTERS 75/55

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

Wall ball ja push ups (21 – 15 – 9)
Pallo 9 kg/ 6 kg, mustan viivan yli. Etunojapunnerruksessa rinta maahan

väliin jäänyt harjoitus

For time

400m Pack Run (30/20)
50 Heavy Wallballs (30/20)
400m Pack Run (30/20)
30 Alternating Dumbbell Power Snatches (100/70)
400m Pack Run (30/20)
50 Heavy Wallballs (30/20)
400m Pack Run (30/20)

*Pack to the ground during the movements inside the gym.

KILOS
Pack – 13/9
Wallball – 13/9
Dumbbell – 45.5/32

Warm up
400m run or 25/20 cal bike or 500m row
Then 3 rounds
10 Air squats with 3 second pause at bottom
10 pass throughs

Backsquat
E2MOM x 6
8 reps starting at 50% of 1RM
* increase weight throughout

WEIGHTLIFTING

Barbell Complex

2-position Hang Squat Clean (above/below the knee) + Jerk

Every 90-120sec for 12 set

1-3 @RPE 3
4-6 @RPE 3-4
7-9 @RPE 4
10-12 @RPE 4-5

Find heavy of the day

Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups

Add 10kg weight
2km run
25 pull up
50 push up
100 squat
2km run