Super trail run
then
3 rounds
10 burpees
15 push ups
30 air squats
then
super trail run

21-15-9
cluster 42,5kg/30kg
pull ups

Partner WOD
8min of:
1200/1000m (1100m mix par) rowing, while partner hanging in the bar. You can row only when partner hangs from the bar, every time you come off, you have to switch roles.
Reminder of the time; AMRAP of MedBall Situps.

Rest 3min

8min AMRAP of:
40 Hang Power Cleans 50/30kg
40 Shoulder to overhead 50/30kg
40 Box Jumps 61/51cm

Rest 3min

8min AMRAP of:
30 Wall Balls
30 Toes-to-bar

Hang snatch 3-3-3-3-3-3-3

3 Rounds of:
10 Thrusters 50/35kg
15 Toes-to-bar
20 Spit Jumps

45s on 15s transition
twice through

TRX Lunge with knee Drive
TRX Alternating Alligator
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/770/TRX_Alligator_734x1000.png)
TRX Chest Press
TRX Pronated Wide Row
TRX Glute bridge + Ham Curl

12 min circuit

4X5 + 1XME Back Squats – work to a near 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00 between

tabata squat
1min rest
tabata deadlift 60kg/40kg
1 min rest
tabata row cal

2 mile run
200 pull-ups
400 push-ups
600 squats
2 mile run

tavoiteaika:120min

Rx suoritus 9 kilon painoliivilla.

HANDSTAND
(Progressiot)