3 Sets of:
D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
Rest as need each sets

3 Round of:
BB Front Rack Walking Lunge (50Kg) 30 m
Pull Ups 20 reps
Handstand Walks 10 m

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

4 x 10
Strict HSPU ( Any Progression)
https://vimeo.com/175132137

10 intervallia:

20 tuplanru tai 40 yksittäistä + 200m juoksu

tauko 1 min

For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

ROW
6-8x 1k
Go 5k pr +2/+4s
Rest as needed

EMOM 10:
1: 3-12 strict HSPU
2: 3-10 strict c2b ( scale to normal pull-up if needed)

Temppurata:

-boxin ylitys, patjan alitus, pujottelu...

(saa rakennella itse)

Strength: 20 mins to perform
5x8 strict press@ahap
And accumulate 50 pistols during sets.

Wod: 3RFT
400m run
20 DBsnatch@22.5/15
10 pull ups

Wod: sprint Wod! Go hard and fast

A.
Warm Up
1,5KM run
poi
3 Rnd
30" Plank
10 RDL 30kg
10 V-up

B. Forza
Back Squat
4×15
Rest 2'

C. For Time
10 Rnd
30du/60 su
10 burpees
Rest 2:30

D. For Time
4 RND
60 J. JACK
15 DB Front Rack Lunges
20 HSPU
15 DB Front Rack Lunges

E. For Rep
AMRAP 8'/6'/4'/2'
15 Deadlift
15 Sit Ups
15 DB snatch