AMRAP 15:00
Run 200 Meters / Row 250m / Stairs x 1
15 Overhead Squats @42.5/30kg
2 Rope Climbs

10 thrusters 60/40kg
2 min Max distance Row
4 rounds

Strict Bar Dip
21X1; 4-6reps;
rest 60sec x 3 sets

lisäpaino leuanveto 3 x 3

Tai negatiivinen leuanveto 3 x 3

Partner WOD:
1600 Meter Relay Run (alternating 400 meters)
10 rounds (partners alternating full rounds) of…
4 Strict Pull ups
6 Dips
8 push ups
16 Squats
1600 Meter Relay Run (alternating 400 meters)

YGIG
60m Bicep hold plate carry 25/20 kg
Side Plank (L) / (R)

A) 10-20 Parallette Push-Up
B) 3-10 Pull-up
C) 10-20 Pistol Squat
D) 20 Russian Twist

Lepoja

500m run
21-15-9 push up, sit up, air squat
500m run

Strength:- Pull up programme

Wod “Blake” 4RFT
100ft walking lunge@20/15
30 box jumps@24/20”
20 wall ball@9/6
10 HSPU

Wod:- pace this Wod don’t start to fast , aim to maintain 80-90% dont red line