Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/1+½ Stairs
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

• Rx+: 8m Handstand Walk

Push Press 5x3

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 10-20 Landmine Twist video
2) 10-20 Single Leg V-Up video

RPE 3+ to 4

Team Wod
In teams of four
20 min amrap
40 Fatbar deadlift 58/38kg
30 Sit up
20 Box jump
40 Cal Row
30 Sit up
20 Fatbar over burpee

Power snatch
5x3 65-70%

15 min AMRAP
8 HSPUs
4 Bar MUs
10 v-ups
3+3 shrimp squats

CONDITIONING

Every 30sec for 5min (10 rounds)

5 Thruster @40/30kg + 5 C2B

These are on the same 30sec! If you cannot complete in time frame, continue for time, until 50 reps completed in both movements.

Overall RPE 4 to 5

Tailoring Options:

Time→ increase from 30sec to 45sec
Rep scheme→ decrease from 5 to 4 or 3
Thrusters→ decrease loading 
C2B→ Pull-Up→ Jumping Pull-Up

Chipper

In teams of 2

For time of:

Buy in:
300 DU / 600 SU (yhteensä parille)

60 Deadlift 100/80 kg
80 1-arm DB Snatch 20-22,5 kg / 15-16kg
100 Goblet squat 24/16 kg
120 V-ups
80 Goblet squat 24/16 kg
60 1-arm DB Snatch 20-22,5 kg / 15-16kg
40 Deadlift 100/80 kg

Buy out: 300 DU / 600 SU (yhteensä parille)

TC: 45 min

*Ottakaa rohkeasti reilut painot (taitotasot huomioiden!). Tarkoitus että erityisesti keskivartalo ja jalat joutuu puskemaan eteenpäin, vaikka hapottaa. Kaikki toistot on yhteismäärä parille.

5 rounds
200m row
10 rower over burpees

Unilateral upper-body strength

4 rounds of:

8/8 1-arm DB press (HEAVY)
8/8 1-arm row with KB/DB (HEAVY)