Strength

8-8-8-8-8-8

step up each leg

either increase weight or height from last week

2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 air squats
50′ Handstand Walk
25 Deadlifts (245/165)

E.M.O.M. 10'

► 04 Snatch
► 04 Burpees Over Bar

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest

Warm Up
2 Rounds
400m Run
6 Inch Worm Push Ups
12 Alternating Lunges
8 Supermans

Lift
Shoulder Press
2-2-2-2-2-2
Increase weight each set (6 sets)

Workout
3 Rounds For Time:
15 Deadlifts (bodyweight or 50% of 1RM)
15 Hand Release Push Ups
15 Strict Sit Ups (cross hands over shoulders)
15 Goblet Squats (50/35)

WOD 2

In teams of 4:

2min of each

Player 1: max rep deadlift 40kg
Player 2: max rep hang power clean
Player 3: max rep thrusters
Player 4: max rep Push press

WOD 3

5min max rep double unders

6 stations 90 sec ON, 30 sec OFF:
- Cal row.
- Medball sit-ups (9/6 kgs).
- Dumbell Snatch (24/16 kgs) alternating arms.
- Burpees over the box (24"/20").
- Goblet Squats (24/16 kgs kettlbell).
- Handstand push-ups.

• Rinnalleveto riipusta kyykkyyn

7 x 3

Conditioning
"31 Heroes"
Teams of 2, AMRAP 31*:
8 Thrusters (155/105)
6 Rope Climbs, 15'
11 Box Jumps (30/24)
Continuous 400m run w/ sandbag
*One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.

► 10 x 100 m Sprint