2-3 min light cardio
1-2 min banded bully each side
1-2 min hamstring strech each side
1-2 min v-sit strech

For Time:
21 Front Squats (165/115)
42 Single Arm Alternating DB Snatches (50/35)
800m Run
15 Front Squats (165/115)
30 Single Arm Alternating DB Snatches (50/35)
800m Run
9 Front Squats (165/115)
18 Single Arm Alternating DB Snatches (50/35)
800m Run

KG: Barbell – 75/52
Dumbbell – 22.5/15

Every 7 minutes for 35 minutes (5 sets):
750/650 m ski or row or 1500/1300 m bike
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

Alkulämmittely ja mobility

Painnonnostoa

Wod 2 kierrosta 30s /30s
Tempaus kepillä
Burpee
Lankku
Juoksu
Kaaripito

Loppuvenyttelyt

Push press 12-10-8-6 reps

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
400 Meter Run

Score = Total Rounds + Reps of "Cindy"
Pick-up where you left off after Run

Every minute for 10 minutes
0-5min
6 reps back squat
6-10min
3 reps back squat

EMOM 18

1 minute : 1-3 BMU / 1 - 3 CTB / 3 - 5 Kipping Pull Ups
2 minute : 40/30/20/10 Double Unders
3 minute : 1 - 8 Kipping HSPU

4 rds: (not for time)
15 GHD sit ups
12-9-6-3: Bench press
12-9-6-3: DB Bent over row

• you choose weights. ~65%
• Try to go UB.

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?