Optional Accessory

GYMNASTIC STRENGTH

3 rounds, rest as needed:
1) 10+10 KB Lateral Flexion
2) 20-30 GHD Sit-Up

RPE 3

CONDITIONING

5 rounds for time:

Run 400m
15 Thruster @40/30kg
15 TTB
Rest 2min

Overall RPE 4

Target: unbroken sets. You should be able to maintain your pace through all rounds. Tailor the rep scheme to fit your fitness level, if needed.

"Run Forrest Run"

Pari WOD:

Osittain ulkotreeni joten varustus sen mukainen!!

Pari juoksee 760 metriä ja toinen soutaa sen aikaa. Tulos on parin yhteenlaskettu metrimäärä.

Time limit 40 min.

3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk

Building to a heavy single for the day.

7 x Superset of:
10 Bench press @70/50kg (or 60-65% of 1RM)
10 Double DB Bent over row @20/15kg
Try to go unbroken sets. Rest as needed, scale as needed.

7x1 (58-70%)

• +2% every set.
• 7s. Down + 3s. pause

3 @70%
1 @80%
3 @73%
1 @83%
3 @76%
1 @86%

Rest 2min btw sets

3 RFT:
12/10cal Row
10 High box jump overs 80/60cm
10 Hollow rocks
10 Russian KBS 24/16kg

$Out 100m Skillmill sprint

TC 12min

Wod
For Time
20 Snatch 30/20kg
20 Wall ball
15 Snatch 45/30kg
20 Wall ball
10 Snatch 60/40kg
20 Wall ball
5 Snatch 70/50kg

4 RDS:
5 High box jumps 80/60cm
10 Hanging tuck-ups
15 Weighted back extensions