3 sets of
12 Good Mornings
12 Sumo Deadlift High Pulls
8-12 Standing Single Arm DB/KB Bent over Rows

23min amrap, 6 kierrosta:

• 1min soutu (kalorit)
• 1min burpee
• 1min tuplanaruhyppy
• 1min tauko

Kaikki toistot yhteen.

Nousu raskaaseen kakkoseen
(5×2)
V1-0.5

Bench Press

10-12 min to build to today's heavy 5.
- use shoulder width grip
- 90" rest btw heavy sets

4-5sets:

1 snatch pull + 2 muscle snatch + 2 snatch balance

easy&fast!!

100 AbMat sit-ups
50 overhead squats (47,5/70 kg)

Scaled WOD
For time:
50 AbMat sit-ups
25 overhead squats

“Desforges”

5 rounds for time:

12 Deadlifts @ 225 lbs/155 lbs
20 Pull-ups
12 Clean & Jerks @ 135 lbs/95 lbs
20 Knees to elbows

BENCHMARK
AMRAP 15
3 wall walks
12 DB snatches (15/22.5 kg)
15 box jump-overs
– Step down from the box.

SCALED WOD
AMRAP 15:
6 plank shoulder taps
9 DB snatches
12 box step-overs
– Step down from the box

Front squat 4x6
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

3 power cleans (52,5/75 kg)
15 wall-ball shots

Scaled WOD
7 rounds for time:
3 power cleans
8 wall-ball shots