Niiden kesken ketkä eivät lähde Linnaan teemme nämä salilla. Modattuna jos tarpeen.

"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 61/43

A: Partner WOD
40 Dead lifts 80/60kg
40 Burpees
30 Dead lifts
30 Burpees
20 Dead lifts
20 Burpees

Hero wod: "Murph" for time with partner:

1 mule run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria

1-1-1-1-1-1-1-1 of:
BB Clean & Jerk
85-95% Heavy 1-1-1-1-1-1-1-1 rep
Use load Heavy of last week

A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min

Rest 4 min

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min

Rest 4 min

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min