Row
*every 3min
10 Ring Row
10 Air Squat

Paritreeni

Osio A
2000m soutu tai 4000m pyörä aikaraja 10 min

Osio B
90 Seinäpallon heitto 6/9kg
80 Käsipainotempaus 15/22,5kg
70 Boxihyppy
60 Istumaannousu parin kanssa
Aikaikkuna 10 - 28min

Osio C
Rinnalleveto 1 RM
Aikaikkuna 28 - 35min.

Toistot voi jakaa parin kanssa miten parhaaksi näkee

Wod
13 min amrap
7 Hang power clean right arm
10m Front rack lunge right arm
7 hang power clean left arm
10m Front rack lunge left arm

After each round
5 synchro burpee

1min Bar over Burpee
1min Power Snatch 60/40kg
1min T2B
1min Assult Bike cal
1min T2B
1min Power Snatch 60/40kg
1min Bar over Burpee

Power Snatch 3
* start 50% 1RM Power Snatch

Superset
The Superset continues until you accumulate 50reps on the floor press. Aim for 8-10 reps per set.

DB Floor Press
Accumulate 50 reps. Rest 45s.
Strict Pull-up
Accumulate 15-25 reps. Rest 45s.
- sets of 3-5 should be challenging, add weight if needed

• Use last week as a guide!

In 9 minutes complete one round for time:

10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm

Wod “the speedster”
Unbroken sets
10-9-8-7-6-5-4-3-2-1
Power clean 60->85% (from power clean)
Rest as needed

Wod
Unbroken sets
10-8-6-4-2
Power clean 60->85% (from power clean)
Rest as needed
12 min tc

15 min for T2B skills:

10 banded lat press downs
5 from hanging hollow hold to T2B/leg raise
3 kip swings + 3 kipping knee raises + 3 T2B/leg raises
10 archrocks with stick