"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

*Females to a 9' Target

5 Sets of 2
3s pause in the bottom of each rep.

Deload week partner wod

Deload viikko eli tahti max. 60-70% effortilla koko treenin läpi. Parin kanssa vaihdellen. KB snatcheihin oman fiiliksen mukaan paino. TREENIN JÄLKEEN EI SAA OLLA RIP- OLO.

Buy in: Row 1800/ 1600m
Vaihdot 300/200m välein

Then 10 rounds (5 each)
10 Burpee (5 each)
20 KB snatches (10 each)
40 Air squats (20 each)

Buy out: 1800/ 1600m row
Vaihdot 300/200m välein

TC: 40 min

2 x for times of:

Run 500 Meters ( XEROXILLE ja takas )
30 Wall Ball (6+ / 9+ kg)
10 Toes to Bar
Rest 4 minutes

Accessory
3 rounds
10 Alternating front rack lunge
10 weighted straight leg sit up
10 Ghd back extension

60 DU / 150 SU
8 Push Press 35/25 kg
15 Hang Power Cleans 35/25 kg
15 Burpees / Bodybuilders

On the 3:00 x 5 sets:
20 DU
5 HSPU
5m HS-walk

Optional Accessory
CONDITIONING

3 rounds:
Run 400m
2 rounds: 5 TTB, 10 Push-Up, 15 Air Squat

RPE 2 to 3, try running with nose breathing only

Run 10k

Every 1.30 6rounds

3x power Clean @70-80%
No tng