Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

REST, RELAX, EAT WELL.

3 Rounds For Time:
10 Strict Ring Dips
300m Ski ERg
15m Double DB Overhead Lunge

22,5/15kg

RestDay!

-5-8 kipping leg raise/ t2b

8-8-8-6-4

Go every 2:30

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

LÄMMITTELY
1. Ranteet
2. Lavanseudun aktivointi
- Seisten kuminauhalla avaukset eri suuntiin
- Uimari seisten
- Lapapunnerrus
- Soutu yläviistosta
- Olkapään kierrot kp
3. Lavanseudun hallinta
- Lavan hallinta kumpparilla - kävely poispäin tolpasta
- Tarjoilijakävely
- 10-20s. pito kpt suorilla käsillä

AMRAP 20min
Parin kanssa, you go I go
20 cal soutu
20 pallo olan yli
20 cal hiihto
20 thruster pallon kanssa

For time

• 1,000-meter row
• 400-meter run
• 750-meter row
• 400-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 400-meter run

We are testing to see how you handle handstand walk under fatigue from the WB wod.
This is a great time to really put in the effort with the technique. Mind over matter.
Handstand Walk : 6x 45 secs, rest 2:15