Wod
4 Rounds
1 min work /15 rest
Treeni:
A)Row
B)1-3 Muscle up / 5-10 c2b
5-10 Hspu
C)Rest

Hiki:
A)Row
B)1-3 Pull up
5-10 Push up
C)Box step up

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 40/30kg

*Score = Rounds + Reps

20x OT90sek

1. 1+1 Turkish get up
2. Nice set of toes to bars
3. Nice set of kipping hspu
4. Nice set of double unders

6 intervals of 3 on 2 off;

A.
Run 400m
Max KBS 24/16kg American swing

B.
DT
12 deadlifts 70/50kg
9 HPC
6 STOH

Post total combined reps

Superset
DB Glute Bridge Floor Press
4 x 8-10 3s down. Rest 60s.
Single Arm KB Row with Rotation
4 x 8-10 each. Rest 60s.

Every 7 min x 6:

20-30 wall balls
10-20 alt. DB snatches
500m run.

Always stop at 6 min if not ready.

Tulos on kokonaisaika.

EMOM 10
Snatch Grip Deadlift + Snatch High Pull + Power Snatch + Snatch Balance

• Focus on technic, not weights

For time:
30-20-10
Wallballs @9/6kg
21-15-9
Deadlifts @100/70kg

Rx+: 125kg/85kg

10:00 Cap

Extra:
Front Rack Shin Box Hip Lift
3 x 6-8 each 3s down. Rest 60s.

For Time
400 Meter Run/500m Row/ski/1000m Bike
30 Deadlifts (100/70 kg)
20 Box Jump Overs (61/51cm)

– Goal: Hard effort
Rx+:(125/85 kg)

TIME CAP = 8:00

For time:
10 – 1
Barbell Rows (60/42,5 kg)
Lateral Burpees

– Goal: Challenging effort, unbroken sets of Rows

Rx+: (70/50 kg) (2/1 Ring Muscle-ups after each set)

TIME CAP : 10:00

Extra:
Side Plank
Accumulate 90 sec/side