200 m ski
2 DL @75%
4 HSPU
6 PU
8 GHD SU
10 grasshoppers

3 (5) rounds of the ten

db power snatch 5/5 (12.5kg)
v-ups 10
db goblet squat 10 (12.5kg)
weighted russian twist 10/10 (5kg)
30s rest

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps 130#
80%, 5 reps 135#
85%, 5 reps (plus as many more as you can do) 145#
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B (24 situps)

Banded Pull-Throughs: 3 x 25. Rest 60s.
or
Reverse Hypers: 3 x 25. Rest 60s.

E90sec x 5

Snatch pull + high hang squat snatch

• ensin veto ja siitä lasket tangon nivusille ja veto kyykkyyn
• korosta käsien työtä
• aloita kevyellä ja lisää jos tekniikka säilyy

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(16)
tabata circuit-8rds 20 work/10 rest
row
push press
rope slams
air squat

score equals total reps

5x3(15)
bench/strict
3x10
single arm row

Finisher
2 min sh distraction
2 min hip distraction
40 v-ups

Strength:
3 rounds max strict chin ups
My best round was 12

WOD:
15 min AMRAP
6 DL (155)
12 Push Ups
18 Lateral Bar Hops

I got 15 rounds + 2 DL

For time:
100 push up

Time cap 15 minute.

25’ AMRAP
20 burpees
20 pull ups
20 ball slams (30/20)
20 ohd ball slam

A.
Amanda

Rest 15 min

B.
3rds:
10 Dumbell OHS with left arm m: 35-25kg f:25-15kg
10 c2b
10 Dumbell OHS with right arm
10 c2b

Rest 10min

C.
3 rds For time:
60 DU
40/36 cal row
20 double dumbell stoh m: 25-20kg f:20-15 kg

Main focus on Amanda!!