4-6 rounds for quality
15 Meter Heavy Sled Push
Rest Approx 60s.
60 Meter each Single Arm Farmer Carry (lightish)
Rest Approx 60s.
15 Meter Bear Crawl
Rest Approx 60s.

3 kierrosta aikaa vastaan:

• 29 etunojapunnerrus
• 6 Raaka rinnalleveto riipusta (N 35kg / M 50kg)
• 29 AbMat-istumaannousu
• 6 Push Press (N 35kg / M 50kg)
• 29 leuanveto
• 6 valakyykky (N 35kg / M 50kg)
• 29 swingi (amer.)(N 16kg / M 24kg)

3 rounds for time:
400/500-m row
15 front squats (34/52 kg)
1 legless rope climb

Scaled WOD
3 rounds for time:
300m row
15 goblet squats
10 ring row

4x5

bench press / or Db bench

B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar

AMRAP 18:
20 Dumbbell Snatches 22,5/15kg
20/15 Calorie Row
20 Dumbbell Box Step-Ups
20 Pull-ups

21-15-9 of
Hang Power Cleans @50% of (1RM Clean + Hang Clean)
Burpee over bar

Push jerk 4x6

Power Clean + Squat Clean: Heavy 1 + 1 (daily max)
- Option: Focus on technique for all sets.

3-4 hengen tiimissä aikaa vastaan:

100 Bupeeta boxin yli
100 Seinäpalloa
100 Kaloria
100 Tuplaa (sinkkua×2)

*Yksi suorittaa kerrallaan.