4 rounds for time of:

• 100-foot walking lunge, carrying 30-lb. dumbbells
• 24-inch box jumps, 30 reps
• 30-lb. weighted pull-ups, 20 reps

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

12 min OTM
1) 2 seinäkävelyä
2) 6 boxihyppyä
3) 7 valakyykkyä kepillä

Loppuvenyttelyt

Front Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3

5min Row/IAirbike with nose breathing only

Perfect Stretch video

Choose ONE of the following sports

Swim Repeat 200m, recover 3:00 until form/pace deteriorates

Bike Repeat 3k, recover 3:00 until form/pace deteriorates

Run Repeat 1k, recover 3:00 until form/pace deteriorates

Row Repeat 1200m, recover 3:00 until form/pace deteriorates

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike

Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

Controlled

10-9-8-7-6-5-4-3-2-1 clean and jerk @40/25
2-4-6-8-10-12-14-16-18-20 pull ups
every 3′ 2 burpees