3 RFT
15 squat cleans (110#/55#)
25 pushups
15 situps
15 deadlifts (110#/55#)
200m run

5 R each exercise

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM

Sumo Deadlifts SUPERSET
10 x Body Row

Bench Press SUPERSET
10 x Dips

Front Squats SUPERSET
10 x Gymnastics Leg Curls

1-2 rounds of:
5 Small scapular rolls
5 Small scapular roll to butterfly pull-up drill
5 Burpees
+
Build up to workout weight for DB Devils press
* Practise few short sets of chest-to-bars between sets
+
2-3 Rounds @ increasing pace
12/10 (cal) BikeErg
6 Chest-to-bar pull-ups
3 DB Devils presses, alt @ workout weight

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

WOD "Santeri"

18 m handstand walk
18 pull ups
18 deadlifts (1 x BW)
18 handstand push ups
18 cleans (0,75 x BW)
18 toes to bars
18 m handstand walk

Hang clean pull 4x5 reps

Weighted Ring dip 2 RM, then max reps without weight

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
400m x 2
2:08
2:04

WOD
Run 400m
15 Lunges (each leg)
15 Rows
15 KB Goblet Thrusters
15 TTP
Run 400m

Alkulämmittely ja mobility

Taito:
TYÖNTÖ saksiin

Otm 12
1) 20-30s leukapito tai roikunta
2) 20-30s käsillä seisonta
3) 20-30s viivajuoksu

Loppuvenyttelyt

3 x 5