EMOM9
1. 10 (5+5) KB deadbug
2. 30s plank KB drag through
3. 20+20s side plank hip lift

AMRAP 2 x 4

18 Wallball Shots 20/14p
Max Calories Bike Erg

Rest 2:00 btw sets.

Score: Total calories

45-50min Conditioning WORKOUT
5min Cardio on any machine (row, ski, ab, bike erg, sledge push)
30 DU or 1 min practising
20 Abmat sit-ups
15 (hand released) push ups
10 Box jump-overs
5 kipping pull ups / c2b pull ups / bar mu

Go easy pace and keep your heart rate low!! Something you can keep up the whole wod without crashing!
If you are not able to do strict pull ups (minimun: men 5 / women 3 reps), dont do kipping pull ups. Do 5 banded strict pull ups as an scaled version (tempo controlled). We dont want to do harm to your shoulders.

Back squat, by feel
5/4/3/2/1 reps, don't go to failure (last set 95-100 %)

Teams of three, 10min AMRAP:
30 Wallball,
30 TTB

2min rest

10min AMRAP:
20 Hang Power Clean (40/30kg),
20 Air Squat

2min rest

10min AMRAP:
10 Thruster (40/30kg),
10 Bar over Burpee

In 10 minutes:

• find your dumbbell snatch 5RM (5+5)

Weightlifting - Snatch

Strength (load)

Build up to a heavy weight in a complex of snatch + hang snatch.
2 x same weight before adding more weight to the barbell.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

EMOM x 5
-power clean + push Press+ hang clean + jerk

E90s x 5
2x clean + Jerk

E2min x 5
Clean + jerk

Viimeinen osuus Wodconnectissa

6 Rounds :

2:40 Easy Pace Row. Sprint 0:20
2:40 Easy Pace Bike Ergo. Sprint 0:20
2:40 Easy Pace Echo Bike. Sprint 0:20

Score : Peak Watt of each Ergo. Example Row : 346w, Bike Ergo 532w, Echo Bike 600w

40 min AMQAP

1 K row /paddle
20 m bw-lunge
1 K jog
10-20 pull ups
100 SU
30 situps

work with your friends! You can talk while working out!