A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

6 x
1 Rope Climbs ( legless) as high as you can or 15'
1 rope climb with legs

Aikaa vastaan

3 x
300 m
10 valakyykkyä
10 varpaat tankoon

6 rounds, work:rest 1:1

30 cal on assaultbike
50 DU

Venyttele kumpparilla olkapäät, rintalihakset, ojentajat

Rapuhengittelyt

[Avaa pallolla ja rullalla rintaa ja etuolkapäätä.](

)

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Burpee Box Jump Overs
20 Pull Ups
400 Meter Run

Warm up:
3 Rounds

10 PVC OHS

10 Pushups

20 DU

10 Supermans

Technique :
Snatch balance

then
4x3 @60% from OHS

WOD
Row 500m

30 P.Snatch @95/65

Row 400m

20 Snatch

Row 300m

10 OHS

(5 burpees everytime you break)

6 x 3 Dip on Rings @ 50%

https://vimeo.com/175183194

AMRAP 26 min

10 Devils Press
15 Box Jumps
10 DB Box Step Overs
15 Burpees over DB