Push Press: 4 x 5. Rest 2:00

• Work up to 80% for a set of 5.

21-18-15-12-9-6-3 reps:
185 pound Front squat
GHD Sit-up

Three rounds:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Joka alkava min

5 kierrosta EMOM

*1-3 x köysikiipeily / 1- 3 x ilman jalkoja
*15 m DB askelkyykky (AHAP)
*15 wallball 10/14lbs

For time

• run 200 m
• 20 jump squats

And then

• row 500 m

Partner workout, 5 rounds for time

10m Wheel barrel walk
20 Russian Twist with Medball (10 each side, throw to partner)
200m Sprint for Partner A while Partner B stays in plank
200m Sprint for Partner B while Partner A stays in plank

(if rain then sprint row for 250m)

Aktiivinen lepo, totaalilepo yms. Vaihtoehtoisesti voit käydä tekemässä päivän mavet mutta wodin (15-12-9) souda, hiihdä, pyöräile. Lataa voimia huomiseen ja jätä paukkuja lauantaille

EMOM16
1) row 18/15 cal
2) air bike 15/12 ca

21-18-15-12-9-6 and 3 reps
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

For time:
30 Snatches