4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
Rest 2:00

• Goal: Hard efforts
• UB for ALL movements.

DELOAD week

Every 5 minute 5 rounds:
400m Run / Row

• Mobility

Squat clean + split jerk:
6x2+1

• moderare

Snatch drop, ponnistus kulmasta

6x3

Kuminauha tempaus polvelta samoille jaloille

7x2

Alaselkää (taululla)

lepppeeee

For 30 mins @ steady pace

20m Bear crawl
6 Pike thoracic extensions
20m Duck walk
6 Alternating hip airplanes
20m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20m Seal walk

• 2-…-2 of:
BB Clean & Jerk from Blocks
2RM

WOD

12’ AMRAP of:

5 DB Devil Press 22,5/15

7 M / 5 W Chest to Bar

12 M / 9 W Calories Bike or Row

1. Air bike x12-15 cal
2. Burpee Box jump overs x8-12
3. Power clean+jerk (60/40) x6-10
4. Rest

(Keep sustainable pace)

run 1 mile