5 rounds

30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull @70kg
20 Ghd
50m Bear hug walk 80kg
30cal Bike

2 min Rest between rounds

10 RFT
5 Burpees
7 Thrusters 50 / 35 kg

Warm up:
~5min. Easy pace
+ stretch

Run/Bike/Row/Ski:
6 rounds
3min. Moderate
2min. Moderate +
1min. Hard
2min. Easy / Rest

• Ohjeistus:
• Valitse yksi tai kaksi menopeliä. Jos käytät kahta, vuorottele niiden välillä.

Cool down:
Easy pace ~5min.
+ stretch

A)
Wide Stance Box Squat
6 x 3 3s down @65% every 60s.
- Stay strict on the tempo, count for your partner and keep them honest.

B)
Wall Supported Single Leg RDL
4 x 6 each. Rest 90s

Lift Move Work

1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of
    30 double-unders
    8 single-arm dumbbell push presses (left arm)
    8 single-arm dumbbell push presses (right arm)
    8 lateral burpees over the dumbbell

♀ 35 lb. ♂ 50 lb.

Alkulämmittely ja mobility

Rive

• Harjoitellaan työntöä

Wod
6min amrap
4Työntö
6 tangon yli burpee
8 K2e/t2b

Loppuvenyttelyt

15 air squats
30 medball russian twists
20 reverse lunges
20s hs hold

2-3 min light cardio
1+1 min tricep strech (light strech)
1-2 min banded bully strech

3 Rounds:
400m Run
21 Kettlebell Swings 24 / 16 kg
12 Pull-Ups

2 rounds for time

• 50 burpee box jump-overs
• 75 double-unders
• 100 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Time cap 20 minutes