Warm Up
3 Rounds
100m Run
10 PVC Pass Overs
10 PVC Overhead Squats
5 Push Ups
Lift
Front Squat
2-2-2-2-2-2
Increase weight each set (6 sets)
Workout
4 Total Rounds:
AMRAP in 3 min:
3 Box Jumps (24/20)
5 Push Ups
7 KB Swings (55/35)
Advanced: (30/24), Deficit Push Ups, (70/55)

Saturday

2x8 push+split
2x5 push+split
2x3 push+split

Suoritetaan yht 8 reps (ekassa) eli 4+4

Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. 2 Goblet Lunges + 1 Goblet Squat for Meter
3. Snatch
4. Thruster
5. Syncro Medball Sit-Up

4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

EMOM 16

1) ''X'' Reps of Movement 1
2) 45s Erg
3) ''X'' Reps of Movement 2
4) 10 Burpee Box Jump Over

Movement 1 Options (pushing):
- HSPU (Kipping or Strict)
- Pike Push Up
- Box Hspu
- Handstand Walk/Hold

Movement 2 Options (Core):
-V-Up/Tuck Up
-Toes To Bar/Knee Raise
-Abmat Situp

DeadLift 1x5 (70%)

17.2

12min AMRAP

2 Rounds
50-ft. Weighted Walking Lunges (25/25)
16 Hanging Knee Raises
8 Dumbell Power Cleans

-Then-

2 Rounds
50-ft. Weighted Walking Lunges (25/25)
16 Chin to Bar Pull Ups
8 Dumbell Power Cleans

Aloita benchmark treeni juoksulla korttelin ympäri.

Max rounds in 10 minutes
50m Farmer's walk (AHAP)
10x Pull-ups
50m Farmer's walk
10x Push-ups