4x3min on/1min off
A)
60m DKB farmers carry @2x32/2x24kg
45 DU
rest of time row

B)
200m run
12 sandbag/d-ball on shoulder squat @moderate
rest of time burbee box jump over

@ RPE 4

3 rounds for quality:

12 alt. jumping lunge @ explosive
8+8 heel floating deficit reverse lunge @ bodyweight or goblet DB/KB
12+12 CPH plank lift (L+R) @ challenging variation

Floating heel lunge:

9-15-21 reps for time of:
Pull-ups
Thrusters (30/42,5 kg)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

Scaled WOD
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.

Porras- tai mäkijuoksutreeni

Valitse mäki tai portaat, jossa teet treenin.

Alkulämmittely:

3 kierrosta
1 min hölkkää
5 x mittarimato
20 x polvennostojuoksuaskel
10 askelkyykky selänkierrolla
20 x pakarapotkujuoksuaskel

Treeni:

10 x
Juoksu portaiden tai mäen huipulle - kävely alas palautuksena

Ota aikaa aina ylösmenosta, alas saa tulla niin hitaasti kuin tarve palautua.

Kirjoita kommentteihin missä toteutit treenin!

3 forward rolls
3 wall walks
7 toes to bars
9 box jumps (51/61 cm)

Scaled Wod
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

4x AMRAP 4

A)
10 Db hang snatch
10 ttb
10 box jump over

B)
10/8cal row
8 burpee over rower

rest 3min between sets (A+B+A+B)

4sets:

3 snatch grip deadlift

EMOM x 30

1) 200m run
2) round of cindy
3) rest

Power clean
8x2r @ 70%
Go every 60s.

Squat snatch 10x2x75%