Box-kyykky 8x2x50%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

Conditioning
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

(Metcon, time)
3 RFT:
500m Row
12 Knees to Elbows
21 KB Swing 24/16

Timecap: 10

AMRAP 10:
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run

• Rx+: 2/1 Legless Rope Climb
• Scaling for MU = bar MU, pull-ups/dips, self-assisted pull-ups/box dips.
• Alt. Scaling for 200m Run = 15 Row or Ski Cals or 10 Bike Cals.

4x8min (2min rest)

A) 4x 1min ON/1min OFF
Alt.
SkiErg
Burpee-KB over Obstacle

B) 2x 2min ON/2min OFF
10 Burpee over Rower + ME Row

C) 4x 1min ON/1min OFF
Alt.
Assault Bike
DB Snatches

D) EMOM 8
(1) 15-20 Wall Balls
(2) 30-50 Double Unders

Strength / Skill:
5x2 DL

WOD - "The Chief"
5x3min rounds; 1 minute rest between rounds
- 3 Power Cleans (#135/#95)
- 6 Push Ups
- 9 Air Squats

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

2 kierrosta

30 kyykkyä käsipainoilla (10-35 lbs)
10 burpeeta
30 abmat sit up
10 burpeeta
30 askelkyykkyä
10 burpeeta
30 abmat sit up
10 burpee

6 rounds for time of:

• 8-meter handstand walk
• 4 strict muscle-ups
• 2 deadlifts

♀ 235 lb. ♂ 335 lb.