1st @ 40%
2nd @ 50%
3rd @ 60%
of 1 rm bench press.

20x Burpee
20x Box jump over
20x Usa swing 16/24kg

50 boxihyppyä 60/50cm
- 10 toiston välein 5 ilmakyykkyä

50 askelkyykkyä, vuorojaloin
- 20 välein 5 käsilläseisontapunnerrusta

50 t2b/ jalkojen nosto
- 20 välein 5 punnerrusta

50 supermanrocks
- 10 välein 3 hollowrocks

50 vauhtipunnerrusta 20/15kg
- 20 välein 3 raaka tempausta

50 DU/ tangon yli hyppyä

50 leuanvetoa/ rengassoutua
- 20 välein 20m karhukävelyä

50 kahvakuulaheilautusta 16/12kg
- 20 välein 2 sivutaivutista/ per puoli

50 wallball 14/10pound
- 10 välein juoksu salin ympäri

OTA HIKIPYYHE MUKAAN!

For time:
15-12-9 Thrusters
9-12-15 Lateral burpees over the barbell

L1: 50/35kg
L2: 60/40kg

TC:7 min
-idea is to have heavier weight on thruster

Do a stretching routine after your workout. Get inspiration from our blog or use your own movements.

https://www.wodconnect.com/blog/posts/5-must-do-stretches

WOD/Lift: Oly Total

find a 1 rep max Clean & Jerk

find a 1 rep max Snatch

Add the 2 lifts for your score

Working in pairs ygig
10 bicep curls 30/20
10 tricep extensions 22.5/15kg

Banded Conventional Deadlift: 1RM. Rest 2-3:00.

• Option: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00.

For time

21-15-9 reps of
Front Squats 60/40kg
Handstand Pushups

3 rds for pump
12 bicep curls with barbell (3 sec tempo down)
rest 30 sec
12 triceps with band ( sec tempo)
rest 1 minute