3 rounds
5, 10, 15, 20- reps of
Thrusters
T2B
Kb swing
Wall ball

5-7 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 rep
0:30 rest each sets

For Time:
100 Double-Unders + 1 Pegboard
80 Double-Unders + 1 Pegboard
60 Double-Unders + 1 Pegboard
40 Double-Unders + 1 Pegboard
20 Double-Unders + 1 Pegboard

VO2 Max intervals:

30min Running clock performed as:

• 40s on/20s Off (Alternating Echo Bike & Row)

*Alota vähän iisimmin, ja nosta vauhtia pikkuhiljaa. Vikat 10min pitäis mennä jo aika lujaa.

Split squat 3x 12+12 reps

Strength / Skill:
- Work up to a heavy Jerk

WOD - For Time:
- 60 Burpees to Target
- 30 Thrusters (115#,75#)
- 15 MU (Scale as needed)

Post-WOD:
- 3x1Min Weighted Plank

Mobility / Recovery In Preparation for 14.2

• Stretching & Mobility Work
  
• 3x1000M Rows For Time Note: Not all out sprint for time on rows, work up a good pace and get some good sweat going.

4:05, 4:02, 3:58

Strength / Skill:
5x2 DL

WOD - "The Chief"
5x3min rounds; 1 minute rest between rounds
- 3 Power Cleans (#135/#95)
- 6 Push Ups
- 9 Air Squats

Strength / Skill:
3x10 Close Grip Bench

WOD - For Time:
- 10 Power Clean (#115,75#)
- 10 Burpee to Target

Post (Optional):
15-12-9
- HSPU
- Ring Dip
- Push Ups

split pystypunnerrus
kierto seinällä kontassa
kumppari lapavenytys

hspu tekniikkaa
tripod
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tripodista seinälle
kippi hspu
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