Maastaveto 5x8x50-60%
-päinvastainen tekniikka

Pendlay Row 5x5
-nousevat kuormat

Sivutaivutus 4x25 / puoli

5 x Veto - tempaus - Veto - Tempaus

TEAM(2)

10 Rounds for Time :

► 20 Cal Row
► 20 WallBall Shot

AMRAP 7 min:

7 x Wallball
7 x Box jumps

Rest 2 min

AMRAP 7 min:

7 x Clean and Jerk (Rx60/40kg)
7 x C2B

Rest 2 min

AMRAP 7 min:

7 x KB-swing (Rx: 32/24kg)
7 x Burpee

Rest 2 min

AMRAP 7 min:

7 x Thruster (Rx: 35/25kg)
7 x Sit ups

Complete as many reps as possible in 10 minutes of:

• 135-lb. snatches, 10 reps
• 155-lb. snatches, 10 reps
• 185-lb. snatches, 10 reps
• 205-lb. snatches, 10 reps
• 225-lb. snatches, 10 reps
• 245-lb. snatches, max reps

Total 80min:
Own WU, 3 rounds: 10 KB snatch 8/12kg, rope climb
HSPU practice
WOD
WU: rowling, 20 burpee
Squat therapy, mobility
HBBS, Wendler week 4
WOD
Row 2000m
08.04.03, avg. 02.01.01/500m (level 4 8.08)
Cool down: 2000m row, mobility

Vipunostot taakse 4x25

Kapea penkki 50x50%
-Afap

Hauiskääntö tangolla 3x20-30

Ojentajat kumpparilla 3x20-30

Complete as many rounds as possible in 10 minutes of:

• 10 burpee box jumps, 20-inches
• 155-lb. squat cleans, 10 reps

1min Push Up
1min Kettlebell Swing (OH)
1min Squats
1min Sit Ups
1min Rest
3 Rounds, For Reps

Total 90min:

WU: 1000m row, mobility
Power clean, S2OH, baroverburpee practice, weights 25-30kg
1. Laji: Happee
8min AMRAP 3,6,9,12...
Power clean 30kg
S2OH 30kg
Bar over burpee
Result: 73 reps
1500m row

1. Death by chinoverbarpullups Result: 7 rounds + 4 reps

WU: run, mobility
Dumbbell box over burpee -practice
3. Laji: Dumbbell box over burpee 25lbs x 50
Against time, result: 21

1500m row, mobility