EMOM 9 (3 rounds)
1) 10-15 cal Row/Bike
2) 10-20m DB OH walking lunge
3) 10-15 V-ups/Tuck-ups

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2-3 Rounds of Hip flow

10 minutes with consistent pace:
Bike for meters, every 500 m perform
2 rope climbs or 1 legless rope climb.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m
perform 5+5 KB swing snatches.

4 minutes rest

10 minutes with consistent pace:
Run for meters, every 400 m
perform 15 v-ups.

Wod “the speedster”
Unbroken sets

10-9-8-7-6-5-4-3-2-1

Power clean 60->85% (from power clean)
Rest as needed

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

2 rounds 1:30 ON, 30 s. OFF

1. Echo bike
2. D-ball over shoulder
3. Sled push
4. One arm devil's press
5. Farmer´s walk

OPEN 23.1

3 Kierrosta laatua vastaan: (You go, i go)

15m Askelkyykkykävely
12 Tankosoutu
20 Vuorikiipeilijä pallon päällä

4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine Twist

RPE 3 to 3+

5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65