6 rounds: E4MOM

Run 400m, 12 Wallball, 8 Pull-Up

Ohje: aloita uusi kierros joka neljäs minuutti, lepää kierroksen jälkeen jäänyt aika. Pyri tekemään kaikki sarjat unbroken ja pitämään tasainen tahti koko harjoituksen läpi. Skaalaa tarvittaessa juoksu soutuun tai assaulttiin (soutu 500/400m, assault 90sec tasainen poljentavauhti n. 70-80% tehoilla)

Strength Conditioning
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight

STRENGTH
E2MOMx4 Sumo Deadlift x 3 (Heavy)

Strength
E2MOMx8 Deadlift x 4

Weightlifting
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65

weighted dip 4x4x50%

Aikaa vastaan:

• 60cal soutu
• 50 ilmakyykky
• 40 istumaannousu
• 30 etunojapunnerrus
• 20 chest-to-bar-leuanveto
• 10 käsilläseisontapunnerrus

9min AMRAP
9 Power Snatches
9 Overhead Squats
9 Snatch Grip Behind the Neck Push Presses

50/35kg

In teams of 4: 2 Males and 2 Females
0-8 Mins: ( 1 Athlete does one workout)

Fran
Grace
1.5km Row
Karen

8-12 Mins Rest and transition

12-20 Mins ( MM & FF 2 bars, working at the same time) So 2 males working together and same for girls.
8 Min AMRAP:
10 Deadlift 120/95kg
10 Bar Facing Burpees

20-22 Rest Transition

22 Mins + (10 Min Time Cap) Relay for Time M/F/M/F (next team member can go after last wall ball)
20/15 CAL Row
25 Wall Ball 9/6kg

Score WOD 1 as combination of times. Wod 2 as total reps girls + guys and WOD 3 as time of the team.

20m Farmers Walk,
1min rest,
30sec Handstand Hold,
1min rest,
5-10 High Box Jump,
1min rest,
5-15 GHD Sit-Up,
1min rest,
Row 20/15kcal,
1min rest