Choose 1-2 movement and practice

A: Partner WOD
30min amrap
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters 35/25kg
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

3RFQ
20 SA OH lunges (each arm)
30sec GHD Back Extension Hold
40 Russian Twist

EMOM 20min
5 deadlifts @50/35
5 power cleans @50/35
5 front squats @50/35

5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)

regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.

rx: 2 x 22.5/15 kg

Tämä ei ole maksimiharjoitus, pidä rivakka vauhti mutta älä tapa itseäsi

5 min AMRAP

10 wallball
10 burpeeta

WL
EMOMx10: 1 Snatch - you choose the weight

Conditioning
"The Admiral"
3 RFT:
20 Burpee Pull ups
20 Front Squats
20 Box Jumps

3 x 3 tempaus riipusta, 75 % , 90 sek palautukset

5x5 Back Squat

Auxillary - Master WOD:
8 Rounds of the following
10 Thrusters
15 Double Unders
Note: 1 Minute Rest Between Rounds

Post - Core Work:
3x1Min Planks

2 Rounds for time :

► 800 m Run
► Max KB Swing
► Max Double Under