Core 3 rounds

30s + 30s side plank hold
5-8 stick abs

SuperSet!

Single Arm DB Floor Press
4 x 6-8 each. Rest 45s.

Ring Rows
4 x 8-10. Rest 45s.
- Rx+: Feet Elevated
- Controlled tempo and pause for a 1 count of each rep

Reps

100 rope climbs

100 dumbbell squat snatches, alternating

200 rope climbs

200 dumbbell squat snatches, alternating

300 rope climbs

300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

EMOM12 w/ kb:
a) 8-12 + 8-12 s.a. gorilla row
b) 5-10 + 5-10 s.a. thruster
c) 30-45s plank hold

rest 3

EMOM12 w/ db:
a) 5-10 + 5-10 s.a. devil's DL
b) 5-10 + 5-10 weighted curtsy lunge
c) 5-10 + 5-10 russian twist mb throw

Tavoite: Nosta painoja kierros kierrokselta, mutta niin, että tekniikat pysyy hyvin kasassa. Työaika 30-45s / min.

Rasittavuus: Määrittyy painojen mukaan, seuraa päivän fiilistäsi. RPE 6-8

AMRAP 8:00
15 Push Press @52.5/35kg
15 Sumo Deadlift High Pull @52.5/35kg

Extra:
Leaning Away Lateral Raise: 3 x 12-15 each. Rest 60s.

EMOM x 10

3-10 push up

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

2:00 easy bike row or run

Normal warm up

8:00 to warm up power clean and pullups

WOD with a partner
50 rounds for time
5 AKBS 50/35
3 pull-ups
1 power clean @ 80% 1RM power clean

• 1 partner completes a round then the next partner completes a round until 50 rounds are completed.

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

find a daily heavy 1RM