Banded Pull-throughs: 4 x 25. Rest 60s.

WOD
"Annie"
50-40-30-20-10
DU/lateral jump
sit up
(tarvittaessa puolita määrät)

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower

1 x 3 (75%)
1 x 4 (90%)
3 x 4 (95%)

Percenatage from 1RM

5 rounds for time of:

• 4 strict deficit handstand push-ups
• 8 kipping deficit handstand push-ups
• 16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

Treeni
Strict/kipping hspu
5x2 v2
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 15-20s

Box hpsu 4x10

Leebeni.

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Take a rest! Murph is coming...