4 x 3 minuuttia, 2 min lepo kierrosten välissä

20/15 kalori soutu
8-12 yleisliike laitteen yli

5x5 Snatch balance
5x3 snatch sotts Press

Use rack for snatch balance. This is going to be difficult for a lot of you. We will start to introduce more of these in the next cycle. The barbell is going to be enough for many of you.

Snatch High Pull + Snatch Panda Pull + High Hang Squat Snatch

7 x (1+1+1) @ 50 - 60%

Send off 1:30

PartnerWOD, 20min AMRAP, “I Go, You Go”:

A) 10 Double KBS (eye level) + 10m KB Front Rack Walking Lunge + 10 Goblet Squat.

THIS SET HAS TO BE UNBROKEN. Dont let go of the kettlebells. If you cant make it, you and your partner have to stop and perform 15 penalty burpees before continuing.
.
B) Rowing/assault

Cash Out: 100 TTB “I Go, You Go”

Overall RPE 4

A does the kb complex while B is rowing or biking. Switch when A has completed the complex…This workout makes you think about your pacing when rowing or biking.

Score=rounds/reps + calories and time for TTB. Use AHAFA weights. Scale if needed. If you do this alone, row/assault the same time it took you to do the kb complex. And Cash out is 50 TTB.

Alkavalla 3 minuutilla 24min ajan

1. Soutu/pyörä/hiihto
2. 5-10 leuanveto + 10-15 seinäpallo + 20-30 tuplanaruhyppy

4 kierrosta, 1min lepo liikkeiden välissä

8+8 1-käden vauhtipunnerrus käsipainolla, tempo 2X12
8+8 moottorisaha soutu (tuki etujalan polvesta), 2X12

Vauhtipunnerrus 2, 2, 2, 2
Nousevat painot, 2 min tauot

For time:
21-15-9

front squat 60/40kg
TTB
box over jump

Target under 12min

Cooper´s test

Run max distance in 12minutes.

Warm up well. Get your heart rate up, be sweaty and mentally ready when you start!

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Cool down, easy 10-20min jog

3 sets
:45-1:00 side plank hold
10-15 bulgarian split squats @light weight (R/L) Keep muscle control!
20 kettlebell swings @medium weight
rest 1.5 min