Barbell Complex: Build to a challenging set in 5-6 sets.
-2 Power Clean + 2 Front Squat + 1 Thruster

3 rounds for quality
10/side one legged deadlift
5-10 strict toes to bar / leg lift
10/side russian twist

Wod
Row 20s work /10s rest x6
1 min rest
Jumping Lunge 10/20s x6
1 min rest
T2b 10/20s x6

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

Partner wod
10min amrap
9/7 Cal row
6 Bar over burpee
3 Power snatch 50/35kg

You go, i go

"Metcon (reps)

With partner 3 rounds each, AMRAP each round.

In 3:00 minutes:
30m Bearhug lunges
20 Ring-rows
ME Wallball shots in the remaining time.

*You go, I go. One works whit the other one rests. "

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"KaveriWOD!

Harjoituksen tavoite on parin kanssa tehdä yhdessä niin monta wallball shottia kuin mahdollista.

Harjoituksessa parit tekevät 3:00 minuutin työosiota vuorotellen siten, että molemmat tekevät kolme kierrosta. "

8 MIN AMRAP
5 HSPUS
10 PISTOL SQUATS ALTERNATING
5 BURPEE BOX JUMPS 60CM/50CM

3 RFT:

200 m Run with Medball ( 20/14p)
20 Box Step ups With Medball 24"/20" ( 20/14p)
15 Wallball Shots (20/14P)

A)
Back Squat: Week 3
6-4-2
-3 mins rest between heavy sets
- each set AHAP
- do 2-3 warm up sets

B)
DB Split Squat 4 x 8 each. Rest 60s.
- 4 working sets at the same weight

C)
Crossbody Carry 3/side x 30m
- Challenging effort

For time :
50 Thruster @20/15kg
50 cal row/bike/ski
Timecap: 10 mins