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

"10 Rounds for Time
3 Power Snatches @60/40kg
10 Wall Ball Shots @9/6kg
TC: 12 min."

Deadlift 5x5 tng
Pistol squat 4x8-8