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

CONDITIONING

E4MOM until 12 rounds of Cindy are completed.

Run 400m + remaining time from 4min AMRAP of “Cindy”

One round of Cindy is

5 Pull-Up
10 Push-Up
15 Air Squat

Time Cap 30min.

Overall RPE 4

Target: Run should be <2min and 1,5-2,5 rounds of Cindy in the remaining time. Tailor the rep scheme to fit your fitness level. Badasses do C2B.

Teams of 2
5 Rounds for time
20 DB snatch
20 Wall balls
Then
100 Deadlifts 60/40
80 Hang power cleans 40/30
60 Front squats 40/30
40 Stoh 40/30
Then
12 Rounds
20 Air squats
15 Sit ups
10 HR push ups

2 Rounds, Not for Time:
800 m Run
Rest 3:00 between.

3x8min (rest 2min)

With a partner

A) Max Cal. Assault Bike
B) Max Cal. SkiErg
C) Max Cal. Row

Tuesday conditioning

3 rounds in 36 minutes.

EMOM 36min

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

Quality only!

STRENGTH

3-4 rounds, rest as needed

1) 10m Double KB Front Rack Walking Lunges
2) 5-10 Pike Push-Up
3) 10 Lateral Raises

For time with a partner:
50 Thrusters @52.5/35kg
50 Toes to Bar
1.6km Run or 6 x Stairs or 2km Row
50 T2B
50 Thrusters @52.5/35kg
1.6km Run or 6 x Stairs or 2km Row

• 30:00 Time Cap

Penkki max1
2lankun penkki max1
Etunojapunnerruksia 50-150 toistoa