Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

3 rounds:
- Run 400m
- 1.5 pood kettleball swing, 21 reps
- 12 pullups

Lepoja

Saturday

Strength:- Pull up programme

Wod “Blake” 4RFT
100ft walking lunge@20/15
30 box jumps@24/20”
20 wall ball@9/6
10 HSPU

Wod:- pace this Wod don’t start to fast , aim to maintain 80-90% dont red line

30-20-10
Squat snatch (35kg)
Box jumps

A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

7min amrap:

• 14 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 7 wall-ball 3m (N 6kg / M 9kg)