5RFT

12 Toes To Bar
30m Double DB Farmers Carry 22,5/15kg
21/15 Calories Echo

12 - 18

Iisi startti. Painot tarkotuksella pienempiä, ja voi modata jos tuntuu siltä.

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 450m Ski
• 15 DB Hang C&J @35lbs
• 20 GHD
• 50 DU

3 rounds for quality:

3-6 wall climb
3-6 dip (ring, weighted, bench etc..)
6-12 pull-up strict/kipping
6-12 hand release push-up
12-24 sit-up

2 Rounds

Every 8 min (5 min tc)
A)

400m run

20 Db Front rack lunge 22,5/15kg

200m run

10 Db Stoh 22,5/15kg

B)

400m Run

30 Db Stoh (15+15)

200m run

10 Db front rack lunge

Karjalan Kovin
Sali kiinni

Karjalan Kovin
Sali kiinni

3 rounds:
10 Push up
10 V-ups
10 Ring row
10 Shoulder taps
-rest 1-2 min between rounds-

For time

15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats

♀ 125 lb. ♂ 185 lb.

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row