Strength / Skill:
5x3 DL

WOD - For Time:
- 1000 meter Row
- 75 KB Swings (#53/35)
- 50 Box Jumps (30",24)
- 25 GHD Sit Ups (1:1 T2B if GHD not available)

Only non-rx was box jumps ... but that will change in the future!

Tabata 4'
Strict Chin Ups / Plank
+
Tabata 4'
Ring Rows / Squat Hold

Hiotaan tempaustekniikkaa

2 x 3
2 x 2
3 x 1

In front of a clock set for 12 minutes:

• 1 minute of 115-lb. power snatches
• 1 minute of GHD sit-ups
• 2 minutes of 115-lb. power snatches
• 2 minutes of GHD sit-ups
• 3 minutes of 115-lb. power snatches
• 3 minutes of GHD sit-ups

Post reps for each set to comments.

21-15-9
thrusters pull ups
10:43

migliorare thrusters*

4 kierrosta, maksimimatka

1 min suitcase carry vasen käsi
1 min oikea käsi
2 min käsilläkävely
1min lepo

Section one

The Ghost

Tee liikkuvuusharjoituksia 20-45min ajan.

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg

30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR