Light bodyweight stuff

26 sandbag get ups 25kg

3 x Jump rope 1 min on/1 min off

For time:
50-40-30-20-10
Shoulder Press (20k bar), abmat sit ups.

200m sprint between each couplet.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Power Snatch- 15 Minutes to work up to
a Heavy Snatch

For time: Start with 4 Burpees & do 4 @ the top of every minute.
-20 Thruster
-20 SDLHP
-20 Push Jerk
-20 O/H Squat
-20 Front Squat
(#95/65)

Ann Imported.

ACCESSORY: 30MIN

1. 10 Hip thrust + knee ext./bend on a rower

2. 10 + 10 Snatch grip one hand press

3. 10 + 10 (weighted) Cossack Squat

4. 10 + 10 One hand KB bench press with other hand on hold on top

5 Rounds x AMRAP 3

24 GHDSU
15 Deadlift 85/62,5kg
Max Calorie Echo Bike

Rest 3 minutes between rounds.

• Athletes should aim to push the pace on the GHDSU today.

• Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.

• Ramp up to pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.

50-40-30-20-10
Cal row
Sit up
Push up

Pre-WOD
5X2 Bench Press

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball
(Rest 2 Minutes)
100 II Unders
30 KB Swings (70/53)

-Kippi
-Köysikiipeily
-Käsilläseisontapunnerrus (HSPU) laatikolta

Pre-WOD
5X2 O/H Squat

For Time
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle UP
-200 Meter Run
-5 Power Snatch
-5 Muscle Up
-200 Meter Run
-3 Power Snatch
-3 Muscle Up