EMOM for 25 minutes of:

1) 2 Skin the cat
2) Plank hold
3) 10 Burpees
4) Reverse plank hold
5) Rest

Skaalaa pitojen ajat omaan kuntotasoon sopivaksi.

Lämmittely:

10 takakyykky
10 pressi niskasta
10 etukyykky
10 Vapu
10 Raakarive riipusta
10 Etukyykky
10 Te veto
10 Korkea Te veto
10 Muscle Snatch Riipusta
10 Valakyykky

Tempaus puolesta reidestä (pukit) 1RM

Takakyykky 5RM

Korkea Te veto + te veto

3 x (1+1)@90%
3 x (1+1)@95%
3 x (1+1)@100%

Lisäpainolankku 3 x 40 sek.

Lämmittely 12 minuuttia:

15 GToH
15 Kuminauha mave
5 Boksihyppyä
15 vatsaa
10 selkää

Rinnalleveto taskuilta + 2 x työntö RM

Etukyykky 5 RM

Työntöveto
2x3@95%
2x3@100%
2x3@105%

Optional Accessory

CONDITIONING

For time:

15-12-9

OHS 40/30kg
TTB

Overall RPE 3-4, very heavy breathing but not gasping for air.

Target: unbroken sets

1-Arm DB Rows: 4 x 10 ea. Rest 60s.

WB 10-15
Push Press 8
T2B 10-15
Power clean 6
HSPU 5-8
Box over burpee 6-10
KB swing 10-15
REST

12x 300m Run +
20 hollow rocks /
7 Straight leg box jump /
10-15 T2B /
12-15 KB swings /

“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)/ ROW

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left of

For time
5 clusters 40kg/25kg
5 clusters 50kg/35kg
5 clusters 60kg/40kg
5 clusters 70kg/45kg
50 kb swings 32kg/20kg

Optional Accessory

CONDITIONING

For time:

3 rounds for time:

15 KBS
12 Box over Jump
9 Up&Down

RPE 3 to 4, go by feel