Every 3 minutes

Zercher squat

3-3-3-3-3

WOD a

AMRAP 8 minutes

1-2-3-4-5...

Double DB thrusters 15/22.5
L pull ups

WOD b

AMRAP 8 minutes

1-2-3-4-5...

Single DB thrusters
Strict pull up progression

Partner workout for time;
50-40-30-20-10:
Calories Rower
Box Jumps w. step down @61/51cm
DB Hang Squat Cleans @50/35

• One person works - split as desired

Alkulämppä cleanjerkit todella maltillisilla painoilla

Every 90 sec 6rouds
Hpc+PC+J+ C&J

Rest 90 sec
Hang Clean + Jerk C&J

Maastaveto 6x3x85%

Maastaveto, päinvastainen tekniikka 4x10x40%, kevyt

Vatsarutistukset jalat penkillä 100-200 toistoa

4-7 Rounds:

1.30min Row
1.30min Bike
1.30min Ski
1.30min Rest

Pidä sykkeet anaerobisen kynnyksen alapuolella.
Lisää viime viikkoon yksi kierros.

30 kb swings 24kg/16kg

30 cal row

300m run
30m lunges

300m run

30 cal row

30 swings 24kg/16kg

Metcon (time)

“Kalsu”

100 Thrusters for time.
*5 Burpees every minute on the minute. Start with burpees.
M: 60kg N: 40kg

Timecap: 20 minutes.

50 cal row
200 DU
50 cal Air bike

Teams of two:

800m run
80 partner wall ball
70 T2B
60 DB box step over
50 devils press
60 DB box step over
70 T2B
80 partner wall ball
800 m run