AMRAP 20’
. Pull up x5
. Push up x10
. Squat x15

Wodii

A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Tumilson
8 rounds for time of:
Run, 200 m
11 Dumbbell Burpee Deadlifts @27,5/20kg
Goal: sub 18 mins

C,
Complete as many rounds as possible in 6 mins of:
max rep Flutter Kicks, 30 secs
15 Weighted Sit-ups, pick load
10 L/10 R Lateral Med Ball Toss, pick load
5 Ball Slams, pick load

Goal: Just get it done

Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

RestDay!

Warm up:
EMOM 9min
1) air squats, switch stance every 2 reps (narrow, wide, normal....)
2) windmills 4+4 (tuulimylly, käytä tyynyä, pulloa tms)
3) burpee + shoulder taps (pysäytys etunojassa, olkap. kosketukset)
Workout:
A) Amrap 10min
100 DU/200 SU
10 strict hspu (skaalaa esim: jalat sohvalla)
10 jumping lunges
-rest 2min-
B) Amrap 8min
8 burpees
8 V-ups
8 jumping squats
-rest 2min-
C) Amrap 6min
6 box jumps (tuolille, sohvalle tms)
6+6 thrusters (joku esine,paino toisessa kädessä)
60s plank hold

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 x 10 Push press

3-4 x 5-10 strict pull up

2 x 6 min AMRAP, rest 2 min

10 KB deadlift
20m farmers walk
10 cal erg

10 KBS
10 Burpee over KB
10 Goblet squat