5 rounds for time

3 hang power clean
3 thrusters
3 bar over burpees
400m run

Increase every round 3 reps of each.
3-6-9-12-15

BB 42/61kg

Team Wod (team of 2)
Time Cap 12'
120 Wall Ball
120 Alt Step Lunge (with MedBall)

rem. Time AMRAP
Pull Ups

1' rest

Time Cap 12'
60 Hang Power Clean
90 DL
70/50

rem. Time AMRAP
Max Cals Row / bIke

1' rest

4' AMRAP
Max Sincro Burpees

Bike - 60:00
17 miles

5 rounds for total reps and L-sit hold seconds of

• Thrusters, 15 seconds
• Rest 45 seconds
• L-sit hold, 15 seconds
• Rest 45 seconds

♀ 95 lb ♂ 135 lb

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

4 ROUNDS
10 HSPU
10 cal airbike
10 PULL UPS
300m RUN

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

Eilinen/Lepo