Accessory
3 Rounds
Backward sled drag 40m
Kettlebell pull through plank 8-16
Forward sled drag 40m
Ghd back extension 8-12

5 x E2m
5-15 Hspu

Wod
12 min amrap
200m Run
Alternating db/kb Hang clean and jerk 12
Pull up 12

3 rounds
100m one hand farmers carry 32kg/20kg
3 deadlifts
2 cleans
2 front squats
100kg/70kg

5 rounds
50 DUs
15 push ups
10 T2Bs

For time:

60 Du´s
6 Step over box /w dumbbells
60 Du´s
12 Step Over box /w dumbbells
60 Du´s
18 Step Over box /w dumbells

Box 24"/20"
Dumbells 2x22,5kg/15kg

TC 6 minute

Wallballs (20/14lbs)
* On the Minute: 5 Deadlifts (100/70kg)

20min, jokaisella alkavalla minuutilla 1 x rinnalleveto riipusta

Wod
4 Rounds
40m sled sprint
200m run
3 min rest

4 rounds
6 burpee box overs 60cm/50cm
6 thrusters 45kg/30kg
6 triple unders/ 60 DUs

4 kierrosta aikaa vastaan:

• 30 boksihyppy (N 50cm / M 60cm)
• 30 istumaannousu