15 minute cap

Hanging knee raises
Mountain climbers (30s)
Flutter kicks per leg
Mountain climbers (30s)
Hollow rocks
Mountain climbers (30s)

First round 25 of everything then 20,15,10,5

Mountain climbers stay 30s through every round

Finish early?
0.12 on the curve as fast as possible

3 x 6 minuutin AMRAP (3 minuutin lepo väliin):

• 3 x tempaus 50/40kg
• 6 x Burpee over
• 9 x CTB

Vähennä tempauspainoja lepoaikana (50/40-40/30-30/20).

box jump
wall ball
t2b

Focus on rhytm and technique. The idea is not to get as many reps as possible but to find rhytm and stay moving.

WOD:

(60 min timecap)

"Small"
Three rounds for time of:

- Row 1000 meters
- 50 X Burpees

- 50 X Box jumps (24" box)

- Run 800 meters

6+6 kb snatch
15 sdhp
18 swings

RX: 24/16kg

3 x 3 x 65-75 %

Pronated DB Bench 3 x 8
TRX Tricep Extension 3 x 15

Track DB Bench Weight

Superset with Deadlift

3 Rounds:
- 10 x Front Lever Pull-ups
- 20 x Push Press (behind the head) (40/30 kg)
- 5 x Rope Climb

Lisäpainoilla jos pystyy.
Skaalaus tarvittaessa.

OHS 5x5