Every 90 seconds

6-6-6-5-5-5-3-3-3

6 Strict press
5 Push press
3 Jerks

WOD a

10-9-8-7-6-5-4-3-2-1

KB swings 24/32
Goblet squats 24/32

*Every break perform 10 burpees

WOD b

10-8-6-4-2

KB swings 16/12
Goblet squats 16/12

*Every break perform 10 burpees

Dip 3x6

8x
3min Work (switching machines every minute)
1min Rest

2 Muscle ups / (4 C2B/PU)
6 Push ups
15 Air squats

(Time cap: 15min.)

• Ohjeistus:
• Suorita rennon reippaasti 10 kierrosta tai max 15min. ko. liikkeet/toistot.
• Voit skaalaa toistoja tarvittaessa alas, mikäli yhteen kierrokseen meinaa kulua aikaa yli 90s.
• Jos ei kippiliikkeet vielä suju, niin voit joko harjoitella tekniikkaa aina 30s./krs, tai esim. suorittaa 4 Rengassoutua/tiukkaa leukaa kuminauhalla.

3 rounds

16 box over step ups 60/50cm 24kg/16kg (kettle bell in rack position)

20 cal airbike

Every 2 minutes * 5 rounds

Advanced: Strict Ring muscle ups

Intermediate: Strict ring pull ups

Beginner: Pull up progression

A)
Push Press
3 x 5 @ moderate load. Rest 90s.
- Build to a moderate load roughly 75% of 1RM if known then perform three work sets with it.

• between sets work on your kipping technique , focus on efficiency, linking reps together

For time

400m run
30 thrusters 40kg
15 burbees
3 ropeclimbs
20 thrusters
10 burbees
2 ropeclimbs
10 thrusters
5 burbees
1 ropeclimb
400m run

TIMES TO BEAT

Beginner athlete: 16min 46sec
Average athlete: 13min 58sec
Advanced athlete: 11min 10sec
Elite athlete: 8min 23sec
Regional athlete: 7min 16sec

EMOM 16
5 Press in Split ( L leg forward)+ 10s hold at receiving position
5 Tempo Front Squat 3201
5 Press in Split ( R leg forward)+ 10s hold at receiving position
REST