Front squat
5x3r @ 80%
Followed by 3 box jumps.
Rest app. 2min btw. rounds

For total time:
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Double Unders
50 Wall balls (20, 14)
Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 DB Single Arm Push Press (50, 35#)
50 Double Unders
Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Wall balls (20, 14)
50 Double Unders

Time Cap = 25:00

30-20-10:
Dumbbell Power Snatch 22,5/15kg
Wallballs 9/6kg

Directly Into...

10-20-30
Burpees
Calorie Row

*Women 9-15-21 Calories

Partner WOD

With partner (each) for time:

10-9-8…….1 Floor press 80/55 kg
1-2-3-------10 Devil´s press 22,5/15 kg DB´s

You go, I go one round at a time.

TC: 22 min

12 min AMRAP
10 T2B
10 ring dips
50 DUs

50min:
2min Row/Ski/AB
10-15 Scapula pull-ups
15-20 Banded side steps L+R
10-15 Scapula push-ups
10 SOTS press w/ stick, banded if you can
Hollow rocks 360° (both ways)

You should be able to do 5 rounds!

4x
New start every 8th minute

20/15 Cal. Row
16 DB Snatches
18/12 Cal. SkiErg alt. Echo Bike
15 Box Jump Overs
15-20 Wall Balls

Four tight sets of three reps

3-6-9-12-15-18-...
- DB Front Squats (2x 22.5/15kg)
- HSPU
- Row/Bike/Run/Ski (Cal)

• Ohjeistus:
• Etene nousevin toistomäärin (+3 toistoa/kierros) niin pitkälle, kuin 12min. aikana kerkeät.
• Käsipainojen tulisi olla sellaiset, että jaksat freessinä ainakin 20+ toistoa putkeen.

Maastaveto 4x6x77%
-lämmittelysarjat korokevetoina (deficit deadlift)!)

Bulgarian Split Squat 3x12 / jalka

Suorinjaloin maastaveto yhdellä jalalla 2x15 / jalka

Sivutaivutukset 1x25-35