burbee TABATA
rest 3min
situps TABATA
rest 3min
air squat TABATA

12 x 2min on / 1min off:

A)
10 DKB deadlift @ 2x20/12kg
6+6 DKB mixed rack reverse lunge

B)
10 box jump over
8 V-up
6 push up

C)
16 DB snatch alt. 1x50/35lb
10/8 cal erg

@ RPE 3
-> mixed rack:

Raaka Rive +Rive riip ap+Ylöst.
6sarjaa
-1+2+1

Partner WOD
6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Wall Balls
30 Box Step-Overs (with ball)

C) 30 Cal Ski
30 DB Snatches

D) 30 Ring Rows
30 Sit-ups

E) 30 Cal Bike
30 Double KB Thrusters

F) 30 Shuttle Runs
30 SA DB Hang Clean & Jerk

Ty-veto+Rive riip ap+Ylöstyöntö
5sarjaa
-2+2+1

Työntöveto
3sarjaa
-3

18 ring dips
10 KB Turkish get-ups (16/24 kg)
18 pull-ups
– Switch arms as desired on the Turkish get-ups.

Scaled WOD
3 rounds for time:
12 push ups
10 KB Turkish get-ups
12 ring rows
– Switch arms as desired on the Turkish get-ups.

RX
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.

BEGINNER
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

30 power cleans (47,5/70 kg)
800-m run (ulkona)
30 power cleans

Scaled WOD
For time:
15 power cleans
400-m run (sisällä)/50cal ergo
15 power cleans

Level 1.

AMRAP30
200m run
3 rounds:
5 pull up
10 push up
15 air squat

Level 2.

AMRAP30
200m run
3 rounds:
3-5 pull up
6-8 push up
10-12 air squat

Rpe 4

Tavoite löytää sellainen vauhti mitä pystyt ylläpitämään tasaisesti koko treenin ajan. Skaalaukset: pull up - jumping push up - kulma