3 Rounds of:

10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

3x AMRAP 8
(Rest 2min)

A) Row 300/250m
7 DB Hang Power Clean & Jerk 2x22,5/15kg
7 Box Jumps

B) 3 Rounds of:
21 Wall Balls
15 Pullups
9 Burpees
+
ME Cal. Ski/Bike

C) 5 Pushups
10 Situps
15 Squats
35 Double Unders

2-3 rounds of :
30-40m Double KB OH walking (maintain good midbody stability)
8-12 ring row (controlled tempo)
30+30s side plank hold
Rest 2-3min

In teams of 3 for 20 min, 2 stations:

1) Row 500 m
2) Pull ups

One athlete row, 2 work on the pull ups.

-2 min rest-

In teams of 3 for 20 min, 2 stations:

1) 500 m Row
2) Turkish get ups 16/12kg

One athlete rows, 2 work on the TGU.

As many reps as possible!

In teams of 2

7 rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

Toinen tekee kierroksen kokonaan, toinen lepää, yhteensä kierroksia parille tulee siis 14.

Legendaarinen skumppajumppa

Endurance WOD

In teams of three 2 rounds for time:

120/90 Calorie Row
120 Box Jump Overs
120 Med Ball Cleans 9/6kg
120 Burpees

Share the work. One works, two rests. 40 minutes time cap.

CONDITIONING

3-2-1 Rope Climb
3-6-9 C&J 70/50kg

RPE 4-5

Rest 5min

5 rounds:
7 Deadlift 100/70kg
7 Bar Facing Burpee

RPE 4-5

Rest 5min

Airbike 75/60 cal for time

RPE 4-5

Scale the reps and loading to fit your fitness level.

20 min to find:

Snatch 1RM

A)
E2MOM with 2xKB (heavy!)
5 push press
10 lunges

B)
20 min amrap:
1 round Cindy
10m walking lunges w 2xkb
10 burpee över KB
10m walk w KB overhead