6 Rounds - Strength work
4-6 reps of Back or Frontsquat
4 reps of Ropeclimbs (No feet allowed, use your hands)

Extra work:
75 Wallball - For time
(Try to go unbroken)

30 Slow Situps on an Abmat

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 4x5 deload sets @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

50-55 Minuuttia PK 2

Tarvittaessa kävelyä väliin.

Pre-WOD:
- 3x8 Back Squat @ 75% of 1 rep max
- 3x15 DB Bench Press

WOD - 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

• 40 Air Squats
• 14 Burpees
• 5 HSPU

Legs, shoulders ... hell, body was just toasted! :) gettin old

7min amrap
20 singel arm DB push press
20/15cal row
3min rest
7min amrap
15 Kb swing
20 singel arm Kb oh lunges

• 3-3-3 of:
BB Back Squat
3RM
90% 3RM 3-3 reps

Pre-WOD:
- 3X10 @ 70% of 1 rep max back squats

WOD:
- Warm up 100M sprint at 50% effort
- Warm up 100M sprint at 75% effort
- 10X100M sprints @ max effort; Minimal rest between sprints
- Cool down 100M sprint at 75% effort
- Cool down 100M sprint at 50% effort

Post-WOD:
- 50 Toes to Bar
or based on your previous week ab workout
- 50 GHD
or
- 100 Situps

Aikaa vastaan

40 burpeeta
40 cal soutu

Neljä kierrosta (ks. videot):
10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
10 linkkuveistä
10 tuolidippiä
10 takanostoa (ilman painoa)

Tulokseen tehtyjen kierrosten määrä!!

Bulgarialainen:

Linkkari:

Tuolidippi:

Takanosto:

Ring Plank
30-60sec unbroken; rest 60sec x 3