5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min

Tällä viikolla intervalleja paljon, loppuviikosta sit pitkä harjoitus 32-40min.
Kevyempi kyykky ja nopeuspenkkiä alkuviikosta, loppuviikosta raskaampaa valakyykkyä ja mavea sekä semihaastavat raakanostot tiiviillä tahdilla.

20 Squats
50m FC
500m Cardio
40 WB
10 Chin Thrust / 30PushUps
500m Cardio
30BP
40SitUp
500m Cardio

For time:

5 Minute Deadhang

1st Drop 10 Hand Release Push Ups
2nd Drop 15 Hand Release Push Ups
3rd Drop 20 Hand Release Push Ups
....

Add 5 HR Push Ups each drop

AMRAP 8

3-6-9-12-15..... Handstand Push-ups
6 Dumbbell Box Step Overs 24"/20"

DB´S 22,5/15kg

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

Handstand / Handstand walk / HSPU practice

1 minute: 15 wallballs
2 minute: 15/11 cal bike erg
3 minute: 1 rope climb / 2 - 3 rope lowers
4 minute: 5 -7 DB's devils presses
5 minute: 6 - 10 T2B's
6 minute: 40s DU's / singles
7 minute: rest

Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!