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

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.