4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

00:00-08:00
4 rounds
Power clean x 8
Front squat x 8
Shoulder to overhead x 8

REST 4 minute

12:00-24:00
4 rounds
Deadlift x 12
Bar over burpee x 12
Cal row x 12

Penapäivä
5 x 4

3 sets:
10+10 arnold press
10+10 gorilla row

Warm up
3 rounds
10 cal bike or row
10 passthroughs
10 push ups

Bent over Row
6-8 reps x 5
Rest 1:30 in between sets

WOD
For time:
400m run or 20 cal bike
50 ring rows
100 squats
50 ring rows
400m run or 20 cal bike

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

Valakyykky 5 x 5

For Time:

40 wallball
30 sit up
20 power snatch @40/30kg
10 ohs
20 power snatch
30 sit up
40 wallball

(Target under 12min Time cap 18min)

30min amrap
400-m jog
20 KB hang power cleans alt.
100-m KB front rack carry

Alkulämmittely ja mobility

Voima:
3kierrosta liikkeet putkeen, sitten vasta lepo
10 linkkari
10 linkkari jalat koukussa
10kaarikeinu
10s Kuppipito
-hyvä lepoa välissä

Wod:
4min amrap
10 Askelkyykky
10 Askelkyykky hyppy
5 punnerrus

2min tauko

4min amrap
5+5 boxille tai tuolille askellus
10 istumaannousu
5 takaburpee

Loppuvenyttelyt