3 rounds for time
Run 800m
70-60-50 Air squats
40-30-20 KB hang clean + jerks
– treeni kokonaan ulkona!
– time cap 35min

Scaled WOD
3 rounds for time
60cal Ergo
30-20-10 Air squats
30-20-10 KB hang clean + jerks
– treeni kokonaan ulkona!
– time cap 35min

*2s bottom pause

5-5-5-3-3

Go every 2:30

Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching own

Workout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters

-Rest 3 minutes-

7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 meters

Cool Down
Cadet lead PRT

Pendlay row (alternate grip) 4x8 reps

Hang power clean 8x3x60%

AF WEEK 19 DELOAD, Day 1

CORE:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
5 Up Dog to Down Dog
10 Rower Pike-Ups
5/5 Moose Antlers
-Rest as Needed b/t Sets-

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

Weighted reverse plank on bench

2min total time

*you can split the time

Back Squat for load:
#1: 10 reps