Four sets of deadlifts with 4 reps on first two sets and 5 reps on last two.

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

120 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 26

2.WL
A. Build up to heavy in 8 minutes:
3 TNG clean

B. Build up to heavy complex in 8 minutes:
2 Push jerk + 2 TNG Split jerk
- 45 50 52.5 55 kg

3.Conditioning
- Not done

4.Core
8 x 20 s. on, 10 s. off:
Hollow hold

No break between rounds

2 rounds

• 1 minute @ 900-1000 cal/hr
• 30 seconds break

2 Rounds

• 40 seconds @ 1000-1100 cal/hr
• 30 seconds break

2 rounds

• 30 seconds @ 1100-1200 cal/hr
• 30 seconds break

2 Rounds

• 20 seconds @ 1400+ cal/hr
• 1 minute break

Score is your total calories

superman hold shoulder touches 3x10

leg raise to handstand from box & slow eccentric HSPU 5x5+1

EMOM 32 min:

1) 10 front squats
2) 8 d-ball cleans
3) 17 cal row / ab / ski
4) rest

VX7A

10 rounds for time:

-3 bar muscle-up
-10 target burpee

AMRAP30 in teams of 3:
24 step back front rack lunge
36 s.a. devil's press
48 / 36 cal row (sekatiimit: miehet 16cal, naiset 12cal / hlö)
- rest 60s between rounds

Jos osa joukkueesta haluaa tehdä WOD-version, he voivat tehdä enemmän toistoja (WOD-versiota tekevien toistomäärät kuten WODilla).

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

3x10
Rest 2min...

14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump