5-5-5
Front Squat
Start Light-Mod and build up to Moderate.

PERFORMANCE
2 x 7:00 AMRAP; rest 1:30 between
3 Deadlift @115/80kg
9 Strict Ring/Bar Dips
12 Burpees Over Bar

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FITNESS
2 x 7:00 AMRAP; rest 1:30 between
3 Deadlift @85/60kg
6 Box Dip / Incline Push-Ups
9 Burpees Over Bar

• Start at the beginning of each AMRAP.
• RPE 8
• Video: https://vimeo.com/803101004

Split Jerk
5x3 @ 80%

*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.

PERFORMANCE
FOR TIME
100/80 Cal Row/Bike/Ski
5 Rope Climbs
75 Russian KB Swing @24/16kg
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row/Bike/Ski

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FITNESS
FOR TIME
80/60 Cal Row/Bike/Ski
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings @16/12kg
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings
2 Rope Climb / 10ea Single Arm Ring Rows
80/60 Cal Row/Bike/Ski

• RPE 7
• Video: https://vimeo.com/814523725

4 rounds for time;
5 Up-downs
15s Bike Sprint - max effort.
or 25s Row/Ski - max effort
Rest approx 90s.

• Goal: VERY HARD effort on the machine
• Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

AMRAP x 21 MINUTES
2:00 Machine or Jog
8/8 KB Suitcase Split Squat
12 Russian KB Swings
2:00 Machine or Jog
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups / Push-Ups / Incline Push-Up

• RPE 6
• Video: https://vimeo.com/888984103?share=copy

PERFORMANCE
3 ROUNDS FOR TIME
25 Power Snatch @35/25kg
50 Sit-Ups
10 Bar Muscle-Ups / Chest to Bars

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FITNESS
3 ROUNDS FOR TIME
20 Power Snatch @ light
40 Sit-Ups
10 Up-Down Pull-Ups

• RPE 8, Cap 18:00
• Video: https://vimeo.com/891382212?share=copy

Partner WOD

AMRAP 20
6 Wall Walks
12 Deadlifts 100/70kg
18 Bar Facing Burpees
24 Calories

Aikaa vastaan:

• 50 boksihyppy (N 60cm / M 75cm)
• 50 swingi (amer.)(N 24kg / M 32kg)
• 50 knees-to-elbows
• 50 wall-ball 3m (N 6kg / 9kg)
• 50 burpee

🌸🍀💛🍀🩷🌼