Metcon
32-24-16-8 calories for men / 24-18-12-6 calories for women
Row or Air Bike
Air Squats
rest 1:1
32-24-16-8 calories for men / 24-18-12-6 calories for women
Row or Air Bike
Wall Ball Shots
Women also perform 32-24-16-8 reps for air squats / wall balls.
time target on air squat part under 8 min and wall ball part under 10 min.
Score is total time.
This Will be performed before the chin ups and today main workout, accessory is the last part.

5 x 8 70%

For time
20 x Rope Climbs
100 x Partner DL 120kg
200 x Box Jump
200 x Pull Ups
100 x C&J 60/40kg

Loppuverkka

18 minutes for quality:
5 Devil´s press
7 Bench press (sotilaspena)
9 Strict pull-ups

*Devil´s presseissä ja penkissä saa olla semiraskas paino, mutta toistojen pitää mennä unbrokenina. Leukoihin sopivat skaalaukset, että 9 toistoa menee.
* Ei tulosta, eli laadukkaasti ja sopivalla tahdilla 18 min hikoilua. 3-5 rundia aika jees!

3 rounds
6 puh presses 55kg/40kg
10 front squats 55kg/40kg
12 cal air bike

Team WOD

In teams of 3 for 40 minutes

AMRAP 40 min
10 Rope climbs
40 box jumps
70 wall balls 9/6 kg

One works, one rests and one team member rows or bike all the time. Share the work as needed.

Basic Conditioning
For 40min:

90 Air Squats
While Partner....
Plank Hold

80 Ring Rows
While Partner....
Superman Hold

70 Pushups
While Partner....
Hang Hold

60 Burpees
While Partner....
Handstand Hold

Share as you wish

Mobility: Hamstrings, Hip Flexors

HR<AT

6min AMRAP
6 C2B
12 DB-snatch

2min Rest

6min AMRAP
9 Tuck ups
14 DB-Thruster

“Friendly Fran”
3 Rounds of
21 Thrusters 50/35kg
21 C2B Pullups

Sumo DL (15 mins)
- build to 5RM of the day
- perfect form with the back
- 2-3 mins between sets