Partner wod
2500m Row
2km run
150 wall balls
Both partners working simultaneously but not on the same exercise. Split reps/meters as you see fit.

5 kierrosta

10 m vala-askelkyykkykävely (toinen käsi ylhäällä, toinen alhaalla)
7 toes to bar

Superkids

4 kierrosta aikaa vastaan

8 m vala-askelkyykky
8 hollowtaitto jalat pallon päällä
8 valakyykky
1 min tauko

Ninjat

4 kierrosta aikaa vastaan

16 m vala-askelkyykky
12 hollowtaitto jalat pallon päällä
10 valakyykkyä
1 min tauko

3*3 C&J 80%

3*5 Push press

3*3 Clean pull

Pre-WOD:
7x3 Bench Press @ 75%

WOD - For Time:
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B

All T2B.

Basic Endurance 60 min

Row 1000/900m
8 Ring MU
7 Hang power Snatch 60/42,5kg
Ski 1000/900m
10 HSPU
10 Hang Power Clean 60/42,5kg
Run 800m
15 TTB
7 push jerk 60/42,5kg

20 Interval of:
Assault Bike 0:30 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
da 0:30 è quindi di circa 6 Kcal.
Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

1x4 90%

3 Sets - Hip Speed + Scapular Prep
5 Single Arm DB Upright Row to External Rotation/arm
3 (Cross Body Dumbbell Muscle snatch + Dumbbell Single Arm Split Jerk)

12 minutes run

...into

10 rounds:
6 burpees
20 walking lunges (10+10)

...into

12 minutes run