3-4 rounds:
8-10 + 8-10 s.a. bent over row
8-10 + 8-10 s.l. hip thrust

Try to increase weight or reps from last week. Rest as needed.

Rest the same between sets that you worked.

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

Double Tabata (8 mins)
Kettlebell USA swing
Jumping lunges

Choose a KB weight you can work unbroken in each 20" window!

Rest 3-5 mins

"the Ghost"
6 rounds
1. min: amrap cal row
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 83kg ♂ 125kg

4 sets of:
20 Sec at 60RPM, 40 Sec easy
20 Sec at 65RPM, 40 Sec easy
20 Sec at 70RPM, 40 Sec easy
-Rest 3 Min-

Score: total calories

Sumo Deadlift 5 x 3. Rest 2:00
- build to a heavy set of 3
- reset on each rep

5 rounds for time;
8 Pistols each leg (alternating)
6/4 Cal Bike/Row/Ski
4 Man-Makers @22,5/15kg

RX+: 1-4 Ring Muscle-ups after each round
Scale pistols: Self assisted, to box, DB Front Squat
Timecap : 15:00 mins

Lepää / huoltaa

3 Rounds of
5/5 half knee press
15 SDHP
15/15 side bend

3 Rounds of
5/5 1 hand swing + 1 snatch
5/5 Halo
10 Goblet Squat

Wod

Every 3 min x 5
15 Am Swing
8/8 OH Reverse Lunge
15 Sit-Up

@24/16