Front Squat work up to 90% with singles

Front Squat x 4 x 6 sets@80% of 1RM

Metcon (Time)
"Running DT"
5 rounds for time:
200m Sprint
12 Deadlift@70/45kg
9 Hang Power Clean@70/45kg
6 Push Jerk@70/45kg

Find your 2 RM front squat of the day!

AMRAP 30'

Team of 2
-80 WB / Dip hold (ring)
-80 T2B/ Wall sit
-80 STOH/ Plank hold @60/40kg
-80 DU/ L-sit
-80 DL/ HS hold @60/40

While the first athlete is doing the dynamic movement the other is holding the static movement - Switch any time

For Time:
150 Cal Row
35 box jumps overs 24/20"
25 Clean and Jerks 50kg/35kg
5 rope climps

5 x For time
10 alternate hand KB snatch (12 kg)
20 m single arm OH KB lunge
30 DU

Barebell 40/30
Reps 10, 9, 8...1

Thrusters
OHS

10m Front rack carry lunges
10m Oh carry lunges

For time 40min

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You start, bar at the ground, to perform 10 reps of thrusters. After the 10th thruster you do 10 meter front rack carry lunges walk, turn around, and perform 10 reps of ohs with the same bar. After the 10th ohs, you do a 10 meter over head carry lunges back to the point where you did the thrusters. You turn around and do nine thrusters. And so on.

Overall you will do 55 reps of thrusters and 55 reps of ohs. And 100 meters of both carrys.

In an occasion you drop the bar or you no rep a lunge during the walks, you place the bar to the spot where was your last good rep and perform a 4 bar over burpees. Then you pick up the bar and continue the carry.

The wod ends after the carry that follows the 1 rep of ohs of the final round.

If you are not able to finish in time, the result is your rep count. 10 meter walk counts as 1 rep. Total rep count is 130. Burpees are not counted as reps.

To modify the wod you can switch the barebell to dumpbells, scale the weights, differ the carries, and/or leave the burpees out of it. To really make it a good going cardio wod, you finish with 50cal row.

1. Harjoitellaan rinnalleveto riipusta raakana (n. 3x3)
2. Harjoitellaan rinnalleveto riipusta kyykkyyn (n. 3x3)
3. Harjoitellaan saksityöntöä

3RFT

30 SDHP 40/30kg
30 FS 40/30kg

TC 9

...pansku ei sit vetele selällä

For time
1-2-3
HSPU
Rope climb

Then
5-8-13
Power clean (50/35kg)
STOH (50/35kg)

Then
21-34-55
DU
Calories on assault bike

Every 3 minutes, for 21 minutes (7 rounds in total):
200 m run
8x man-makers DB 15 kg