On the 3:00 x 5 Rounds:
5 Kipping Parallette Handstand Push-ups
5 D-Ball Cleans over Yoke (150/100)
20m Yoke Carry 200g

20 kb swing @16kg
12 box over jumps
12 burpee
6+6 bent over row @25lbs db
12 cal runner
rest

5x60%
5x65%
5x70%
5x70%

6 Rounds for Time

9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar

With a weight vest

Conditioning:

AMRAP 30 mins with a partner
1 round of Cindy
5 pulll up
10 push up
15 air squat
1 round of Kelly in a boat
row 500 m
30 box jumps
30 wall balls
YOU GO I GO

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(25)
800m run-rest 2:00
then
on the 4:00 x4
200m run
10 goblet squats
10 upright rows
10 curls
10 tricep kickbacks

Finisher
50 double crunch
1:00 quad stretch

LÄMMITTELY
60s./15s.
• Askelkyykky kierrolla
• Lonkan ojennus
• Lonkan loitonnus
• Lonkan pyöritykset eteen
• Lonkan pyöritykset taakse
• Rullaukset
• Eteentaivutus käsien kanssa

VOIMA
4x12, lepo sarjojen välillä 1:00
Askelkyykky kp

CIRCUIT
4 kierrosta
30s./30s.
1. Stepperille/boksille nousu
2. Air squat
3. Suorin jaloin maastaveto
4. Kumpparikävely

5 sets of 3 reps @ 77% of clean 1RM

Back squat 6rep max
1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
1x1 @80%
1x6@85%

WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest