Jog 75 minutes @ HR zone 2-3

400m run (both)
20 burpees over partner (other plank)
20 box jumps
20 pull-ups
6 wallwalks

*rest 1:00 after each round

*rest 1:00 between sets

10 kb swings
8 alternating reverse lunges with kb
5 push-ups
10 sit-ups

In Teams of 2- for time- I go U Go

3 rounds of

30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

Then
70 Cal Row

2 rounds of

30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

Then
70 cal Row

1 round of

30 T2B
40 Wall Ball
30 Double KB Front squat @24/16
Timecap: 40 mins

Tämä viikko vielä ennen kuin kevennetään ja vaihdetaan voimaprogressioissa wendler tyylinen tekeminen seuraavan pätkään.

Amrap 10min ygig full round:
A) one from pair: easy row/echo bike

B) other person:
10 db push press
10 db snatch
10 burpee

2min rest

Amrap 10min ygig full round:
12/14cal row OR 10/12echo
10 oh plate lunges
10 plate twist
10 plate gtoh

2min rest

Amrap 10min ygig full round:
50 rope jump/20 du
10 kb swing
10 kb drag through
10 wallball

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

RestDay!

AMRAP 1

250 m row
15 kb deadlifts
15 m lunges
20 kb swings

AMRAP 2

250 m ski
20 WB
100 m FC

AMRAP 3

500 m run
12 box jumps
10 push ups
20 air squats

AMRAP 4

500 m bike
10 squatjumps
10 airsquats

Strength:

A, 4 sets:
Goblet Band Spanish Squat x 12
DB Sumo Squat w/ pulse x 8 @mod-heavy

B, 3 Sets:
Seated Single Leg KB Tibialis Raise 10/10 @light
Single Leg DB Calf Raise 10/10 (elevated) @light

WOD:
Kettlebell AMRAP 10 MINS
2-4-6-8…
KB Deadlift
KB Russian Swing
KB Goblet Squat
KB Goblet Lunges

RX: @24/16