For Time:

3 Rounds of “Cindy”
12 Clusters (135/95)
3 Rounds of “Cindy”
9 Clusters (135/95)
3 Rounds of “Cindy”
6 Clusters (135/95)

Rest 2 Minutes

1 Mile Run

Kilos – (61/43)

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

Back Squat
2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%
Send Off 3:00

EMOM 6
3 Devil Press + 3 high box jump
22,5 / 15kg - 30 / 24"

1. Row 40s moderate pace
2. Row 40s fast pace
3. Rest

Bent over row 4x8 reps

Partner Workout

0:00 - 8:00
7 DB Devils Press @2x15/10kg
10 No Push-up Burpees

10:00 - 18:00
Farmer Carry x 60m - heavy, but fast!

20:00 - 28:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(24)
WRK 5:00 REST 1:00 x4
5 push ups-tempo two secs dwn, two secs up
modify push ups as needed
10 sit ups
20 breakdancers
10 reverse lunge + crossbody crunch
5 bent over row/ring row/pull ups choose

Finisher
20 kneeling crunch
1:00 butterfly stretch

Alkulämmittely ja mobility

Kaaripitotabata

Työntö saksiin harjoittelua, kepillä tai tangolla

Wod: 2 kierrosta 30sec on 30sec off
Askelkyykky
Takaburpee
Olan kosketus lankussa
Luisteluhyppy
Ristilinkkari

Loppuvenyttelyt

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

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