3 rds:
- KB Front rack Reverse lunge: x6+6
- Weighted Sit up: x12

Wod
14 min amrap
15 Wall ball
7 Power clean 70/50kg
5/3 Bar Muscle up

EMOM 15

1 min : Strict pull ups
2 min : Strict HSPU
3 min : Plank hold

3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a heavy, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

33-27-21-15-9

Thruster 43kg/30kg

C2B

time cap 20 min

"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

AMRAP 3

Row Calories

Rest 2 min

AMRAP 3

8 HSPU

12 V-UPS

Rest 2 min

AMRAP 3

20 Deadlift 80/55kg

30 du´s

Rest 2 min

AMRAP 3

15-12-9

Pull ups

WB 9/6kg

Tabata
KB Swing

Aikaa vastaan:

21-15-9

• kahvakuula-thruster (N 2x12kg / M 2x16kg)
• boksihyppy (N 50cm / M 60cm)

CONDITIONING

4 rounds for time:

30/24 cal Airbike (or Row)
20 Wallball
10 C2B

Overall RPE 4