”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)

2RDS

35 GHDSU
15+15 Side crunch kb/db

5 x 1 rinnalleveto + 2 etukyykkyä + 2 thrusteria

25 cal. Row
25 box over jump
25 deadlift 80kg
25 wall ball
25 ring dip
25 wall ball
25 deadlift 80kg
25 box over jump
25 cal. Row

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat

For time:
10 x wall climb
20 x box jump
30 x dumbbell thurster (one hand)
40 x overhead position lunge (one hand)
50 x dumbbell goblet squat
60 x box over with dumbbell

Rx 22,5 kg/ 15 kg

Time cap 20 minute

Active Recovery Day

Mobility and Skills work

Overhead squat

Find your 5 RM

10 min AMRAP
10 Power Snatch
20 Double unders

Alkulämppä: Kova ja pehmeä abmat -leikki

Mobility

Taito:
Naruhyppyjä; Sinkut ja Tuplat

WOD
8min AMRAP
6 Leukaa
6 Viivajuoksua
6 GTOH levypainolla