5 Mins Row
5 Mins bike
800m easy jog to beach and back.
x3
45 mins

Goal HR is 70% (Should be able to hold a conversation)

4 ROUNDS
50 DU
300m RUN
10 RUSSIAN SWINGS 32kg/20kg

12 min. Pistol squat skill practice

And then:
EMOM8

1. 12 Pistol squat alternating
2. 15+15 sec. 1-arm plank hold

21-15-9 REPS FOR TIME:
STRICT HSPU (box, couch, etc.)
STRICT DIP (box, couch, etc.)
PUSH-UP

ROW cal
Thruster 42.5/30

“FOLKE 40” - Partner WOD

AMRAP 40
40 Cal. on a machine
40 Wall Balls
40 Partner Situps (mb over box)
40 Cal.
40 Burpee Box Jump overs
40 Partner Pushups (clap at top)
40 Cal.
40 Pullups
40 Burpee over Partner (Partner in Plank)
40 Cal.
40 DB Snatches 22,5/15kg
40m Single Arm Overhead Walking Lunges 22,5/15kg

3x3

Nousulla keskiraskaaseen helposti liikkuvaan kuormaan (v3)

Viikko 5

For time:
21-15-9
Deadlifts @100/70kg
Bar Facing Burpees

10:00 Time Cap

Extra: :Reverse Crunch + Deadbug
3 x 8-10. Rest 60s.

SuperSet!

Close Grip Floor Press 4 x 7 @ increasing weight
Rest :45
Strict Chin-ups 4 x 4-7
Rest :45

• Aim for similar weight and some extra reps on the chin-up this week.

12 Db Snatch alt. 22.5/15
8 Box Jump
300m Row / 150m Run
rest 5min btw sets
Aim same score every round