• 3 Round of:
BB Squat Snatch (40/30Kg) 20 reps
MB Wall Ball (9/6Kg) 20 reps
Bar Facing Burpees 20 reps

Etukyykky,

5 x 10

Voima:

5 x 3 x cluster

1) Power Snatch + Squat Snatch: Work up to a moderate set of 1 + 1. Rest 90s.

2a) Front Rack Reverse Lunges: 3 x 6 ea. Rest 30s.
2b) 1-Arm KB Rows w. rotation: 3 x 8-10 ea. Rest 30s.

3a) 1-Arm DB Push Press: 3 x 6 ea. Rest 30s.
3b) DB Zottaman Curls: 3 x 10. Rest 30s.

21-18-15-12-9-6-3 Reps,
For Time Thrusters (pvc)
Bar Facing Burpees

EMOM 12
10 Target Burpees
20 Air Squats
15 Push-Ups

-- REST 3 min --

EMOM 12 *
Row for cals
Ski for Cals
Bike for Cals
*) Done as 40s on/20s off

-- REST 3 min --

EMOM 12
20 Reverse Lunges
25 Sit Ups
15 Box Jumps

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

3 hengen joukkueissa

4 min aikaa tehdä

20 leukaa
20 clean (15 kg)

Jos ehtii pääsee eteenpäin

4 min aikaa

20 leukaa
15 clean (20 kg)

ja taas

4 min aikaa

20 leukaa
10 clean (30 kg)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 superman
8 hip rotations per
8 frog jumps

Metcon/*Rx(15)
30-20-10
row/ad cals
du's x3 singles
sit ups

OR

Make up a missed wod.

Finisher
stretch and roll
60 rtw

Snatch 6x2
Push press 5x5
Back squat 5x5