3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups

wod

A. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

5 Toes to Bar

5 Push Presses 40/30

2’rest

B. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

6 Push Ups

6 Hang Power clean 50k/40

2’rest

C. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

7 Du / 14 Single Under

7 Deadlift 60k/50k

7min max cal ski erg

• 3 Round of:
Row 21/18 Kcal
Double Unders 75 reps
Then
3 Round of:
Row 21/18 Kcal
Burpees over the Row 15 reps

Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

EMOM 24min.

Find your 4 RM of split Jerk from rack or blocks