15' E3MOM:
3 Hang Power Clean
Build to a Heavy Set

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time

In pairs with only one person working at once complete 2 rounds for total reps:

4 minute Calorie Row
2 minute Sit Ups
4 minute Calorie Assault Bike
2 minute Double Unders
4 minute Calorie Ski
2 minute Running

WOD - 12 min AMRAP

20 jump squats
20 sit ups
20 push ups
20 MB,Body bar,DB,Olympic bar,Kbell(chose one) press over head

jumping jacks

10 WB
30 double unders ( 90 singles )

A

3' CORDA
PVC+MOBILITY
3 Rnd
20" Duck Walk
15 Russian Swing
30" h. position
15 GOBLET SQUAT

B

AMRAP 18'
20 Sit Up + Plates
20 alternato DB snatch
10 push-up su rialzo (appoggiare le mani su una panca)
20 cossack squat + KB

DB= Manubrio
KB= KETTLEBEL

MainSite
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

SWOD
PUSH PRESS 3 X 3 (WITH THE SAME WEIGHT)

WOD
15 MIN AMRAP
200 M RUN
15 KBS 55/35
20 SIT UPS

20 squats
15 tuck jumps
10 press ups
5 burpees

10 minutes AMRAP

3sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

Juoksuintervallit
3x 1200m
-5s/400m cooper pace
3 min rest

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle