Cooldown,intervalls or someting else.

A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)

No more than 4 people per station:

Farmers Carry (6 steps forward, 6 steps backward)
Box Overs (two feet on the box, two feet off the other side)
Ab Rollouts

4 rounds of 45sec/station, 15 sec rest + transition time

12min circuit
18min

Bench press 5 x 5

Every other minute for 10 minutes
odd: Row 250 Meters
even: 10 Dumbell Thrusters

Rest 5 minutes

Every other minute for 10 minutes
odd: 20 weighted Lunges
even: 15/10 Hand-Release Push-Ups

Rest 5 minutes

Every other minute for 10 minutes
odd: 20 Box Jumps
even: 10 Push Press

For time:
10 box jumps, 42-inch box (n.106cm)
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood (n.24kg)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell (n.34kg)
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball (n.9kg)
50 burpees
50 triple-unders

WOD

In Pairs:

150 thrusters for time

*every time the bar is dropped 30 double unders penalty

5 rounds, not timed.

6 x Deadlift
6-8 x Ring Dips (or bar dips or box dips).
2 x Wall Climb with 5 second nose and toes hold each rep.

• Build deadlift each round, start comfortable. Touch and go style.
• Dips should be unbroken, adjust scaling during workout if needed.
• Climbs focus on core control and good N&T hold position.

3 minutes practice properly stacking and packing shoulders for more stability in extended plank variations.

Straight arm side plank ALAP
Side plank from forearm ALAP
Straight arm front plank ALAP
front plank from forearms ALAP
other straight arm side plank ALAP
other side plank from forearm ALAP

No touching down during transition. Trying to hold for longest total time.

10 minutes

4 rounds for time

30 push ups
20 front squats 50/35kg
30 sit ups
20 push press 50/35kg

Seuraavan liikkeen saa aloittaa heti!

A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch + 3 Overhead Squats

Build to today’s heaviest snatch + 3 overhead squats.

or

Every 3 minutes, for 18 minutes (6 sets):
Clean + 3 Front Squats

B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters