• Push-up and row technique
• 4 rounds Push-up x10 Row 500m

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

5 rounds

7 powerclean + 7 front squats + 7 push press + 7 back squats

Rest 2 min between the set

weight 50 % of front squat 1 RM

Find your 3rm thruster from the ground in 20min!

Add 10kg weight
2km run
25 pull up
50 push up
100 squat
2km run

10min

5 leuanveto tiukkana
5+5 kahvakuula rinnalleveto

A: Oly
Snatch
60% x2
65% x2
70% x2
75% 2x2
Clean & Jerk
60% x2
65% x2
70% x2
75%2x2
B: Strength
Front Squat
65% 3x2
C:Conditioning
5RFT:
20 Calorie Row
10 Thrusters 42/30kg

WOD

In teams:

30 reps of tyre flips and burpees over tyres

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Perform 2 sets of Back Squats, followed by 1 set of Front Squats.

Post loads to comments.

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5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65