3 kierrosta aikaa vastaan
300 m juoksu
20 punnerrusta
10 leukaa

3 hengen joukkueissa:

AMRAP köysikiipeily + cal

1 min max cal hiihto + köysikiipeilyt: 1 kerrallaan jokainen kiipee köyden, muut soutaa
1 min lepo
1 min max cal assaultbike + köysikiipeily
1 min lepo
1 min max cal burpee + köysikiipeily

A,
Squat Snatch cycling

EMOM 5
3 squat snatch
1 min rest
EMOM 5
2 squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min

B,
Go down to 70% of A final weight and Do AMRAP 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch n Go
- bulit up to Heavy 4 reps and repeat 3 more times

MS-WOD
For time:
5 Pull Ups and Dips
100 Jump Rope
4 Pull Ups and Dips
80 Jump Rope
3 Pull Ups and Dips
60 Jump Rope
2 Pull Ups and Dips
40 Jump Rope
1 Pull Up and Dip
20 Jump Rope

SWOD
Front Squat 3 X 3

WOD
5 ROUNDS
100 M Farmers Carry
5 Burpees
10 Air Squats

5 Rounds for Time:
400M Run
15 OHS (95#,65#)

Partner WOD
For time
100 KB swings 24/16kg
100 Med ball partner situps
100 Push Ups
100 KB Goblet squats 24/16kg

100 min
1.Warm up & prep. for ATQ #3
A. Mobility + breathing for 10 min
B. Ergs for 3 + 2 + 2 + 1 min
C. Movement prep: bfb + pull ups
D. DL prep: 35 45 65 kg
E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

2.ATQ #4
A. FT:
20 DL 45 kg
20 BFB
10 pull up
20 BFB
20 DL 65 kg
Result: 3.58

3.Cool down
A. 30 min easy bike
B. 3 sets of:
10 jefferson curls
90 s. banded spinal decompression

Tng pwr cleans e3min +50 m sledge push