3 rounds
4 HSPUs
4 ring dips
4 push ups
4 wide grip pull ups

4 Rounds, for quality:
21 Box Jumps w. step down @61/51cm
15 Barbell Rows @52.5/35kg
9 Thrusters @52.5/35kg
60s Active Recovery - row, bike, jog or ski erg easy

• Goal: Moderate effort throughout: 80%
• Thrusters/rows don't need to be done UB, but should not be more than 2 sets.

3 sets for load
5/leg Back Rack Reverse Lunges
10 Renegade Row + Pushups

Muista hyvä ROM ja tekniikka. Lisää painoa viime viikosta.

Metcon
Games Toes to bar / Lunges
30-20-10 reps for time
Toes to bars
Kb Front rack lunges @24/32kg's

Toes to bars should be done in sets of 5+
Lunge should be heavy, but no more than 3 sets in each "set/round"
Time cap 10 minutes
Scale the toes to bar for V-UPS 40.30.20.

3 sets of
8-12/side Single arm DB/KB Bent over row
8-12/side Single arm DB/KB Strict Press

Max effort percher squat
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Teams of Four:

3 rnds

AMRAP 2
Row Calories
Rest 1 minute
AMRAP 2
Box Facing Burpees
Rest 1 minute
AMRAP 2
Bike Calories (Bike Ergo)
Rest 1 minute
AMRAP 2
Goblet Squat 24/16kg
Rest 1 minute

Teams of four, all athletes work simultaneously, start from different amrap and perform every amrap.

Result is total repetitions and calories of the team.

Wod
3x 1min on / 1min off
Double Unders
Push Ups
Deadlifts 85/55

21-18-15-12-9-6-3
reps for time of:
Goblet squat
Ergo cal
150m farmer walk w/2kb