Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

10 Rounds
3 Min Easy Erg
2 Min Object Carry
1 Min Wall walks

Complete as many reps as possible in 8 minutes of

3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Team wod
In teams of three
12 min amrap

Row 300/250m

Double unders

Rest

2-3 rounds:

20-30s hollow hold
40-60s plank hold

rest as needed between sets

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

AMRAP24, in groups of 3, YGIG - divide anyhow:
1200 / 900 m row
90 kbs
75 jumping split squat
60 kb clean
- rest 60s between rounds -

10 min easy pace warm up
*
2-4 rounds
Machine intervals 4min On/1min off
1) bike
2) row
3) ski
4) echo

3min easy /1min moderate / 1min rest
*
5-10min easy pace cool down
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

3 rounds for quality
3 Bar Mus
1 rope climb
10 pistol squats alternating
5 hang snatches use 60% of 1RM
10 power wheel roll outs

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min