Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
10 superman
10 hollow
5 kips
3 pull up/c2b/*2 mu

Metcon/*Rx(20)
400m run
5 c2b/bmu/*mu
20 ohs 75/55-*95/65
35 du's or x3 singles
200m run
70 abmat sit ups
200m run
35 du's x3 singles
20 ohs 75/55-*95/65
5 c2b/bmu/*mu
400m run

ft squat(8)
3x2-hvy across
bk squat(8)
3x2-hvy across

Finisher
60 v-ups
30 scap push ups
1 min side plank per
2 min couch stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
3 pull ups
5 squats
7 jax
9 hollow rocks

Metcon/*Rx(17)
"M=2 thr sq"(9/9/14)
30 pull ups/*c2b
50 step ups/*box jumps 24/20
30 hkr/k2e/*t2b
-otm 4 thrusters 75/55-*95/65

work up to hvy 6 rep bk squat(15)

Finisher
50 flutters-2ct
50 bicycles-2 ct
2 min couch stretch
2 min sh distraction

AMRAP 7:
1a) 1-Arm Landmine Row x 10 each. No rest.
1b) Landmine Rotation x 15 each. No rest.
1c) Flutter Kicks x 20. Rest 60s.

Aikaa vastaan:

• 30 man maker (N 2x15kg / M 2x22,5kg)

3min tauko

• 30 wall-climb

3min tauko

• 30/30 bulgarian split squat (N 2x12kg / M 2x16kg)

40 min. joka viides minuutti tauko.

40 Kahvakuula heilautus
40 Istumaannousu
40 Kyykky
40 Yleisliike
200 m juoksu

Mixed intervals (TEAM)

4 x
1 min row for cal
1 min rest
1 min maxrep burpees
1 min rest

• 5 min rest

4 x
1 min row for cal
1 min rest
1 min maxrep burpees
1 min rest

---

Count all reps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(17)
10-9-8-7-6-5-4-3-2-1
wallballs 16/12-*20/14
pull-ups/*c2b
100m run after each round

Finisher
2 min quad stretch
30 scap push ups
60 kneeling crunch

WOD

400m run
15 GTOH
5 rounds of Cindy
400m run
10 GTOH
5 rounds of Cindy
400m run
5 GTOH
5 rounds of cindy

(for time and weight)

(reps must be touch and go, for every drop of the bar = 200m run)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(16)
50 burpees*nos w/full hip ext
200m run
30 mbsu 20-14/*ghdsu
200m run
10 pull-up/c2b/*mu
200m run

Finisher
2 min quad smash
30 arm circles
60 temper tantrum

Penkki 3x5 (77,5% / 80% / 82,5%)
Penkki käsipainoilla 4x10-15
Facepulls 50-100 toistoa
Hauberit 50-100 toistoa :)