Push Ups 50

Crunches 50

Run 4.2
30:00
2.1 miles

5 rounds
Work time: 10 sec
Rest time: 50 sec

A. Thurster (heavy)
B. Bar over burpee
C. Ski cal

WOD 2

In teams of 4:

2min of each

Player 1: max rep deadlift 40kg
Player 2: max rep hang power clean
Player 3: max rep thrusters
Player 4: max rep Push press

WOD 3

5min max rep double unders

• Rinnalleveto riipusta kyykkyyn

7 x 3

team of 2 (change if you need)

wod A

20' amrap
20 cal row
20 pullups
20 push presses 40/30

1' rest

21'-31'

max weight c&j

final score: rep + kg

► 10 x 100 m Sprint

4 RFT
20 air squats
swim 50 m
20 push ups
swim 50 m

3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

Tabata Style:
Strict Pull-Ups
Row Calories
Push-ups
Row Calories

*Tabata: 8 Rounds of :20 On / :10 Off *