Vertical Jump to a Target
3x4, Rest 90s

"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

Kilos: 111/75

Shoulder press 8x4 @50% + Bands
Go every 1:30

Hang Split Snatch
10 x 3r @ 60-75%
Go every 75s.

Ystävänpäivä WOD

Running clock
0:00-05:00
Amrap burpees, you go I go

05:00-20:00
AMRAP
20 Air Squat
15 KB swing 24/16 kg
10 Push-ups

I go, you go row 200 m

Pari A aloittaa ilmakyykyistä, pari B soudusta. Kun molemmat on tehnyt osansa, läpsystä vaihto. Pari jatkaa aina siitä mihin kaveri jäi.

Tulos on kaikki toistot yhteenlaskettuna. (Soutua ei lasketa)

For example:

• Log clean and press
• Max farmer's carry
• Max yoke carry
• Heavy KB or DB snatch

Optional Accessory:
STRENGTH
2-4 rounds, rest as needed

1) 5+5 Windmill video
2) Banded Core Hold (5sec hold each position) video
3) 10-20 Single Leg V-Up video

RPE 3 to 3+

For a time, complete 30 muscle ups

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
Then 3 rounds:
5 Medball Clean
5 Wallball 2 for 1 video
10 Russian Twist with Medball

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10-20 Banded Good Morning video and 5+5+5 Wall Squat video

1000m row
10 wall climb s
10 BAR MUs