3 rounds
7 inchworm
7 Box jump with step down
7 single leg kettlebell RDL R/L
14 banded good morning
14-10-7 deadlifts, starting with empty barbell, add weight each round
-into workout prep-
6 burpee pull up
5 box jump over (at workout height)
4 Deadlift (at workout weight or 10% below it and then add the wod weight)

30:00 work with Partner
60 Meter Sled push
60 Meter Front Rack Carry
10 DB Man Makers

• Goal: Split as desired with one person working. This should be a consistent pace for the entire 30:00.

5 RFT
6 Ring dips
9 Deadlift 100/70kg

Scaling options for ring dips: 8 x fixed dips, 10 bench dips.

21-15-9
Russian Kettlebell Swings @32/24kg
30-20-10
Goblet Reverse Lunges @ same weight (total reps)
TIME CAP = 10:00

Strength
A)
Box Squat
Build to a 3RM in 8 sets. Rest 2:00
- Parallel Box
- Option: Moderate weight sets
B)
Sumo RDL - Bands Pulling Forward
3/3 x 8. Rest 90s.
- 3 build up sets + 3 work sets.

Every 2min. x8:
1 Squat snatch

Build to a heavy set.

1.) 40 DU's + Max reps Muscle ups
2.) Rest

• Ohjeistus:
• Suorita molemmat liikkeet saman minuutin aikana. Huilaa seuraava minuutti.
• Skaalaa tuplia alas, mikäli narussa menee aikaa yli 40s. Tavoite aika vomisteluliikkeelle n. 30s.
• Suorita siirtymiset mahdollisimman nopeasti.
• Valitse oman tasoinen voimisteluliike (MU/C2B/PU).

6x 6min ON/2min OFF

A) Max Cal. Bike/Echo

B) AMRAP
15 Toes-to-bar
15 Pushups
15 Wall Balls

C) Run 800m
+
AMRAP in the remaining time of
1 Rope Climb
10 Plate Ground to Overhead
20m Plate Overhead Walking Lunges

D) AMRAP
8 Burpee over KB
16 Heavy KB Swings
24 Situps

E) Max Cal. Row

F) AMRAP of
12 Double DB Deadlifts
9 Double DB Hang Power Cleans
6 Double DB Shoulder to Overhead

10 min EMOM

8 push ups

8 kb swings 32kg/20kg

9-7-5-3:
- Sandback over to shoulder (60/45kg)
- Ring Muscle ups

(Time cap: 10min.)