9 min AMRAP

5 raakariveriipusta
7 varpaat tankoon
9 kahvakuulaheilautusta

3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

KILOS
1st Weight – 43/29
2nd Weight – 61/43
3rd Weight – 75/52

AMRAP 10'

15 Ktb Snatch (24/16)
15 Ktb Snatch (24/16)
30 Burpees

Aikaa vastaan

21-15-9

Thruster 20/30kg tangolla tai käsipainoilla
leuanveto

Snatch Balance, 3 waves

3@50%
2@60%
1@70%
3@55%
2@65%
1@75%
3@60%
2@70%
1@80%

Go Every 2:30

percentages of snatch

30 DB hang Power Snatch alt. 22.5/15
12 HSPU
20 Air Squat

130 min
1.Gymnastics
A. Butterfly pull up practice
- 7 6 8 9 8 reps

Hard routine
2. Warm up & prep. for Winter war qualification event 4

3.Winter war qualification event 4
4 rounds for time:
20 CTB
20 BBJO
Time cap: 16 min
Result: 16.07
179/188

4.Strength
Tabata sets:
A. Banded lat pull apart
B. Banded triceps
C. Hollow hold
D. DB press
E. HS hold
F. Arch hold

Pre-WOD Strength:
7x2 Close Grip Bench

WOD - For Time 15 Min Cap:
- 50 KB Swings (53#,35#)
- 30 STO (135#,95#)
- 50 KB Swings
- 20 STO
- 50 KB Swings
- 10 STO

15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg)