15 minutes of :

3 Negative Pull-Ups
5 Front Rack Sots Press
1:00 Dual KB or DB Frontrack hold, as heavy as possible

FOR TIME
400m Run
500m Ski/500m row/1000m c2Bike
400m Run
50 Push ups
400m Run
50 Ring rows
400m Run
50 Burpees
400m Run
500m Ski/500m row/1000m c2Bike (käytä eri laitetta kun alussa)
400m Run
150m Kettle Bells Farmers Carry.
400m Run
50 steps Sandbag walking Lunges
400m Run
50 Wall Balls.
– Time cap 45min

Scaled WOD
FOR TIME
150m Run
250m Ski/250m row/500m c2Bike
150m Run
25 Worm Push ups
150m Run
25 Ring rows
150m Run
25 Burpees
150m Run
250m Ski/250m row/500m c2Bike (käytä eri laitetta kun alussa)
150m Run
150m Kettle Bells Farmers Carry.
150m Run
25 steps walking Lunges
150m Run
25 Wall Balls.
– Time cap 45min

WU: AMRAP8:
45s erg
20m squat walk
5 inchworm burpee
10 banded press btn.

For time:
Dumbbell Front Rack Walking Lunge, 2x22.5/15 kg, 30 m
30 Dumbbell Facing Burpees
30 Dumbbell Hang Squat Cleans, 2x22.5/15 kg
30 Dumbbell Facing Burpees
Dumbbell Front Rack Walking Lunge, 2x22.5/15 kg, 30 m

Timecap: 12 mins

5x3 Bench Presses @70-75%
- Rest 2-3min btw sets

Toes to Bar

E2MOM, 5 rounds
3-12 toes to bars
10-15 KB Swings

Te-veto+Te nivusilta+Vala-allemeno
4 sarjaa
-2+2+2

On the minute for 12min (40s on / 20s off):
1. Reverse lunge
2. Burpee
3. Wall ball 20/14
4. KB swing 24/16

Rest 4min

On the minute for 12min (40s on / 20s off):
1. Cal erg
2. Power clean 60/42,5
3. Cal erg
4. Bar over burpee

Vaihteluviikko

3x 3+3 Vauhtipunnerrus saksissa

4 kierrosta laadukkaasti
12m Oh-lunge
1-3 WW
6-8 Ranskalainen punnerrus

AMRAP in 20 minutes

5 Deadlifts 52,5/35kg
5 Hang Power Cleans 52,5/35kg
5 Front Squats 52,5/35kg
5 Push Press 52,5kg/35kg
5 Back Squat 52,5/35kg