• 8 Min AMRAP of
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
GHD Hip Exstensions 21 reps

Sumo Deadlift: 4 x 3 @ heavier than last week if possible. Rest 2:00

• Take 3-4 sets to build to work weight
• Reset on each rep

• 45 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR

AMRAP 4 x 4. Rest between ampra´s 3 minutes.
50 Wallball 9/6 (20/14p)
12 Hang Power Clean 45/35kg
10 Bar over Burpees

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each interval

For 40 mins running clock
0:00-20:00 assault bike @ easy pace
E2MOM 10 alternating DB snatch 40/25#

21:00- 40:00 row @ easy pace
E2MOM 10 box step ups

1. Ristinolla ulkona perheen kanssa

1. WOD vaihtoehdot A tai B

A. 10!
burpee jalat sohvalle (kädet pysyy suorina)
täydellinen ilmakyykky tai goblet kyykky pienen painon kanssa

Eli kun kädet menee lattialle, jalat menee sohvalle. Pidä keskivartalo tosi tiukkana ettei selkä notkahda!

B.
10!
burpee kädet sohvalle
täydellinen ilmakyykky

A: Daily Snatch max
B: Daily Clean and Jerk max.
C: Santch pull max.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Hang squat snatch (below knee) + squat snatch
3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%