Warm Up

Pre-WOD:
7x3 DL

WOD - 3 Rounds For Time:
- 400M Run
- 21 KB Swings (53,35)
- 12 HSPU

POSTAA KG.T JA TOISTOT

21.18.15.12.09.06.03
For Time :
► Pull Up
► Burpees Touch

• 500m run.
• 25 Kb Swing (24/16 kgs).
• 25 V-ups.
• 500m run.
• 25 Box jumps (24"/20").
• 25 Toes to bar.
• 500m run.
• 25 pull ups.
• 25 burpees.

Warm Up

800m Row
+
3RFT of:
20 DU
15 Push Up
10 TTB
5 Pullup
Then Burgener skill transfer

Strenght
Front Squat 7-7-7-7-7

Met Con

Emom 10′

Odd 5 -7 Power Snatch T&G UB @60/40kg

Even 10 – 12 Pullup

Rest 5′

Amrap 8′

3/6/9/12…

Box jump Over

Thruster 40/30kg

Rest 5′

Amrap 9′

250m Row/200 Run

15 Push Up

Metcon
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
10 Wall Ball
Run 400 meters
50 Sit Ups

joka alkavalla minuutilla tehdään 12min ajan:
selältä vatsalle yleisliike x 3
wallclimb, jalat edellä seinälle x 1

Etukyykky

REST DAY / OPEN GYM

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or