25 cal. Row
25 box over jump
25 deadlift 80kg
25 wall ball
25 ring dip
25 wall ball
25 deadlift 80kg
25 box over jump
25 cal. Row

3 rounds for quality

• 20 burpees
• 20 m walking lunge (light weight)
• 15 weighted sit-ups (heavy)

Pre-WOD
Front Squats - Work up to a heavy set of 3 reps

WOD - 10 Minute AMRAP:
-KB Goblet Squats (#53,#35)
-HR Push Ups
(3, 6, 9, 12, 15, 18, 21, etc.)

Got 8 reps into the round of 21. 53# KB for Goblet Squat. Concentrated on good reps and knees out as Coach kept telling me :)

Push press 5x3.AHAP

15 Minute AMRAP of:
3 Deadlifts 225/165
6 Over-the-Bar Burpees
9 Wall Ball 10' 20#\16#
12 Double Unders (sub x3 Singles)

AMRAP in 15 minutes:
5 Push Press 50Kg
10 Power cleans 50Kg
10 Burpees over the bar

For time:
- 50 Russian twists (9/6 kgs).
- 40 Sit-ups.
- 30 Hollow Rocks.
- 20 Back extensions.
- 10 V-ups.

Påskafton, inga bokningsbara pass men för er som känner för att komma in och träna har vi en partner god som går bra att utföra själv om man halverar antal reps.

Partner wod:
10 rft
500m row
40 squats
10 burpee box jumps
Alternate exercise

Eilinen / Lepo

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
100m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“FIGHT GONE BAD”-STYLE

5 Rounds for Max Reps:
Wall Balls 20/14
Sumo Deadlift High Pulls 32/24/16 kg
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.