3mins Easy Assault Bike
(then)
AB Sprint 10sec @ 90% +
every 60sec x 5
*turn on your power and brain with this - build up and try to get some max wattage by the last set

20 Min Emom
1. 4 Squat cleans 70/50kg
2. 1-3 leg less rope climbs

• 1-…-1 of:
BB Back Squat
1RM

Bench press heavy eccentric sets 4x 3-5 reps. Use 100-115% of 1 RM, and a spotter.

EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.

Partner wod
4rft
400m partner run
200m farmers carry AHAP
100m d-ball carry or other odd object

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

21-15-9 reps for time of

• Wall-ball shots
• Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar