Sumo Deadlift
5-5-5-5-5
Moderate weight. Good form.

AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(25)
WRK for 25:00
100m suitcase carry(switch hands at 50m)
16 heavy jump rope
12 straight leg deadlift-two seconds down/up
kb/db/barbell
8 pull ups/ring row/upright row(choose)
100m run

Finisher
50 russian twist
1:00 samson stretch

A: Front Squat
4 x 10 @ 50% + 5kg

B: 2 rounds
20 Squat Clean Thrusters
17 Burpee Pull Ups

WARM-UP
1:00 Bike (EZ-Mod)
3:00 Bike (:20 Hard / :10 Light)
1:00 Bike (EZ-Mod)

Every 3'min for 5 sets:
3 Back squat @ RPE 8

Rest 3'min Then....

3 Sets of:
10"sec Back squat jump with bar

W/U
800m run
2 rounds
10 pass overs with PVC
10 pull ups strict (5, then the rest w/o band, then 3 and rest w/red band)
10 push ups

Skill - handstands / handstand push ups/ handstand walk

WOD - 7 RFT
12 OH sledge hammer strikes
12 left hand sledge hammer strikes
10 four count flutter kicks
10 supermen

Lämmittely ja mobility

Köysikiipeilyä

OTM 12
-käytä max 30s yhteen liikkeesseen
Leuka
Laite
Mave

Loppuvenyttelyt

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

30s/30s 2 kierrosta
Kyykky
Takaburpee
Askelkyykky
Vuorikiipeilijä
Viivajuoksu

Loppuvenyttelyt