AMRAP 7min:
6 MU
11 Thruster (52.5/35)

Rest 3min

AMRAP 7min:
18 WB
12 Burpee

7 min AMRAP

6 Käsilläseisontapunnerrusta boxilla
6 toes to bar

Recovery Workout for Back and Legs

KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side

A/ EMOM 12'
1- BB Front Rack Hold (from rack with your FS max 80-90%)
2- Wall Sit
3- Rest

B/ AMRAP 20'
30m Bear Crawl with DB 2x 22,5kg/15kg

4/4 DB Front Rack Lunges@ 2x 22,5kg/15kg

15 Sit Up with weight @ 22,5/15kg

4 Man Maker @ 2x 22,5kg/15kg

30m DB Overhead Carry @ 2x 22,5kg/15kg

8 rounds
8 ground to overhead @25/15
8 overhead lunges @25/15
8 swings @32/16
8 sdhp @32/16

Front squat 5x60%, 5x70%, 2x5x75%,

4 sets of 2 rep front squat

-Harjoitellaan mave, kuperkeikka ja köysikiipeily

sen jälkeen vauhditonta pituushyppyä (mittaa tulokset)

Tempo takakyykky kumppari jalkojen ympärillä

7 x 2 etukyykkyä + 4 takakyykkyä

Wod “coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
- 800m run
- 30 press ups

Wod: be strategic with this Wod! You must accumulate 6 mins of holding onto the pull up bar. When you drop you get punished!