Pre WOD:
5x2 Thrusters - 65#

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

135 min

Aamu:
1.Isometrinen jalkaprässi: maksimi
2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
3.Raaka rinnalleveto 1 RM / 62.5 kg
4.Pystypunnerrus istuen 1 RM / 35 kg
5.Takakyykky 1 RM / 100 kg

Iltapäivä:
6.VO2 -max testi polkupyöräergometrilla
Max HR: 199 bpm
VO2 max:

75 min

1.Weightlifting
B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

2.SPP (skill) - own
A. 24 min EMOM:
1) 6 HSPU > abmat
2) 6 T2B
3) 200 m row
4) rest

3.5 min easy AB, TF

5 round for quality:
10reps seesaw bend over row
5reps Dbl kb front squat
30sec plank
1min rest

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

5 x 300m Row / Rest 1min

OH squat 4x6 reps

15 min amrap

• 5 Strict pullups
• 10 pushup
• 15 Hang clean and jerks 1x22.5kg dumbell

Score is total amount of reps

For Time:
10 rounds of:
Deadlift (1.5 b.w.) x 10
Sprint 100 meters

5x3 Lattiapunnerrus