AMRAP 5, rest 5:00:
7 Rounds of "The Chief" (50/35kg)
Max cal Bike/Row/Run

AMRAP 5, rest 5:00:
6 Rounds of "The Chief" (60/40kg)
Max cal Bike/Row/Run

AMRAP 5:
5 Rounds of "The Chief" (80/50kg)
Max cal Bike/Row/Run

1 Round of "The Chief":
3 Power Cleans
6 Pushups
9 Air Squats

• Ohjeistus:
• Laitteelle tulisi jäädä aikaa noin 1.5min.
• Skaalaa toistoja, mikäli tarve vaatii.
• Tanko liikkeet tulisi pystyä suorittamaan TnG putkeen.

6x3 (5. raskain. 6. kevyempi)

Deficit deadlift 3-3-3-3-3 reps

2 rounds
1:30 cardio machine
25 plate hops
10 goblet squats
10 plate row
5+5 plate windmills
5 inch worm with push up
then 2 rounds with barbell / bodyweight
5 deadlifts
5 hang squat cleans
5 snatch grip push press behind neck
5 ohs
10 scap pull ups

then get ready for
snatch + ohs
box jumps and hspu
hang squat cleans
and test every movement rep or two as you like and start the wod.

5x2
@75-85%
Rest 2-3min.

For Time;
3 Rounds
800m Run
80 Air Squats
8 Rope climbs

Please scale RC to 6 tough strict pull ups. Can be strict ring pull up also.

Time Cap 30 Mins

Shoulder press

5x6
-Rest 2 min between sets-

*Nyt voit hakea tiukan 6 joka sarjassa.

Tabata
8x 20s/10s
T2b
Jumping lunge

3-6-9-12-15-18
Thruster (42.5/30kg)
Toes to bar

(Time cap: 7min.)

• Ohjeistus:
• Tangon tulisi olla kevyt.
• Skaalaa t2b jalkojen nostoksi, mikäli haastava liike.

, work 3 sets. 6 reps.