5 x 5

Accumulate:
100 Banded Leg Curls each leg
100 Banded Hip Flexor Pulls (total)

2 Rounds for Time :
► 050 Push Up
► 200 m Row
► 050 DeadLift
► 200 m Row
► 050 Box Jump
► 200 m Row
► 050 Clean & Jerk
► 200 m Row
► 050 Burpees
► 200 m Row
► 050 Wall Ball Shot
► 200 m Row
► 050 Pull Up
► 200 m Row

For time
1000m row
100 squats
75 Kb swing
50 singel arm Kb front rack Reverse lunges(switch arm as you wish)
75 Kb swing
100 squats

AMRAP 15

4 Strict C2B
6 HSPU
12 Box over burpees

Technique:
Pistol
Rope

12 AMRAP
1 rope
6 KB swing 24/16
12 pistols

4 exercises / 3rounds / 40 secondes workout / 20 secondes rest

1) Pull-ups or Body Row

2) Jump Box + Burpees

3) Pushups

4) Battle Rope

KILLER:

2 Exercises: 11-10-9-8-...-1 each exercises

1) Abdominal roller (wheel)

2) Explosif Side lunges (2 reps count as 1)

In teams of 2:

100cal Row/Ski/Assault bike
12 DB snatch 22,5/15kg (both arms = 1rep)
10 Burpee over DB
3min Rest

100cal Row/Ski/Assault bike
12 Double KBS 16/12kg
10 Double KB front rack walking lunge 16/12kg
3min Rest

100cal Row/Ski/Assault bike
12 SDHP 30/20kg
10 WB 9/6
3min Rest

WOD :

HERO WOD

"NUTTS"

10x HSPU
15x Deadlift
25x Box Jump
50x Pull up
100x WBS
200 DU
800m row / 1600m AB

Takakyykky 4x3@70%

raakarive + raakatyöntö 5x(1+1)@70-

VAPU samaan vauhtiin 5x3@70-

Lisäpaino vatsat 100kpl