10 Rounds for total reps

• 1 minute of cals on the assault bike
• 2 minutes of cindy
• 1 Minute break

Your score is the total amount of reps and cals performed during the 10 rounds

Raskas viikko

Voima

A1 Leuanveto 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 ROUNDS

Set a target of cals and go for the target on all ergs in all rounds - Like Mikko's triangle

• 2 min Assault bike
• 2 min Rowing
• 2 min Ski erg
• 2 min break

Score is target cals

3 rounds of:
10 MB over shoulders
10+10 DB side bends
10 alternating DB snatches
10+10 Side plank crunches
Rest

ACCERRORY
ABS (9min)

40s on, 20s off x3
- side plank (40s/side)
- ring plank hold

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40s/puoli kylkilankkupito
40s lankkupito matalissa renkaissa

A: power snatch + drop snatch + squat snatch 8x1, increasing weight

B: squat snatch 3x2 @heaviest complex weight

C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%

WOD
10-9-8-7-6-5-4-3-2-1
goblet squat
push press
up down + push up

5 Sets of 3 @ Light Weight

• 2 sec pause in catch