3 rounds for time:
500/400m row
21 burpees
15 box jump-overs 76/60cm

target 11-15min

For time:
10 Handstand Pushups
15 Deadlifts 120/85kg
25 High Box Jumps
40 Pullups
75 Wall Balls
100 Double Unders
30/25 Cal.
100 Double Unders
75 Wall Balls
40 Pullups
25 High Box Jumps
15 Deadlifts
10 Handstand Pushups

1 RFT:
Run 800m
30 DL (80/55)
50 Pull up
(Time cap: 12min)

5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.

Scaled WOD
For load:
5-5-5-5-5
Deadlift

Front squat

3-3-3-3

E3MOM / 3s pause bottom of squat

AMRAP20:
8 DL
6 Hang power clean
4 Front squat
2 STOH
20/15cal Machine

RPE 9
Treenin tulos: Kierrosten määrä

Rx: 50 / 35 / 45-55% of C&J

HUOM! Voit tehdä molemmat päivän treenit kaikilla tunneilla.

AMRAP6:
8+8 DDB split stance squat @ heavy
8+8 side lying leg lift

Find your 2RM Push Press

EMOM9
a) 6-10 High box jump (75 / 60)
b) 5 Hang power snatch + 3 OHS
c) 10-20 kb pass through

3 rounds for quality:

• 5 Box Jumps
• 10 Air Squats
• 15 KB Swings @ moderate weight