Strength: 20 mins to find 1rm Deadlift

Wod 4RFT
3 wall walks
20 DUs
1 Sq clean@100/65+

Strength: warm up sets 3-5 reps as weight increases , decrease reps to singles and eventually hit your 1rm.

Wod: set a steady pace from the start , you don't want to be hitting those sq cleans with high heart rates. The wall walks should be controlled and meet the required standard. The double unders are low rep so a good chance to throw them into your Wod if your new to them. And take your time setting up for the cleans.

Strength

5-5-5-5 Overhead squat

WOD

"14.2

From 0 to 3:00 min

2 rounds
10 Overhead squats 42.5/30kg
10 Chest to bar pull-ups

From 3:00 to 6:00 min

2 rounds
12 Overhead squats 42.5/30kg
12 Chest to bar pull-ups

From 6:00 to 9:00 min

2 rounds
14 Overhead squats 42.5/30kg
14 Chest to bar pull-ups

From 9:00 to 12:00 min

2 rounds
16 Overhead squats 42.5/30kg
16 Chest to bar pull-ups

keep adding 2 reps in this way every 3 min until you can no longer fit the required repetitions in that time"

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
20 sl deadlift
20 single/du's
20 mclimbers

Metcon/*Rx(12)
4rds
10 db snatch 35/20-*50/35
10 step ups/*box jumps 24/20
10 push ups/*hspu

-snatch practice
burgener w/pvc or bar(6)
rpt 3x

-strength
deadlift(6)
otm 6
start around 70% and climb every minute

Finisher
2 min hamstring stretch
1 min hip distraction per
30 t-raise
200 flutters w/10 sec six inch hold every 20

WOD

4min AMRAP

10 STOH 60/40kg
15 American Swings 16/24kg
30 double unders

2min rest

6min AMRAP

20 STOH 40/30
30 American Swings 16/24kg
60 double unders

2min rest

8min AMRAP

30 STOH 20/15
45 American Swings 16/24kg
90 double unders

score = total reps

taskuilta korkea tempausveto + tempaus ( te-vedossa kantapäät kokoajan lattiassa)

6x3+1@ 65-75%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 squats
5 push ups

ft squat/bk squat(15)
4 ft squats/8 bk squats
establish load using 80% of ft sq 1rm. Rpt 3x

Metcon/*Rx(18)
Amrap 18
50 burpees
40 wallballs 16/12-*20/14
30 step ups/*box jumps 24/20
20 *hspu(mod as needed)
10 pull ups/c2b/bmu/*ring mu

Finisher
2 min samson stretch
2 min sh distraction
:30 sec side plank, ft plank, side plank
30 bicycles(2 sec ct)

2 Rounds of:
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Rest as needed between sets.
*Weights are intended to be light

1a) Reverse Lunge + RDL combo: 3 x 6 ea. Rest 30s,
1b) Seated DB Cleans: 3 x 12-15. Rest 30s.
1c) Russian Twists w. a plate: 3 x 20. Rest 30s.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(19)
50 du's/plate jumps/singles x3
100m farmers carry 35/25-*45/35
75 du's/plate jumps/singles x3
200m farmers carry
100 du's/plate jumps/singles x3
400m farmers carry

3x2(8)
clean-work up(touch and go)

Finisher
2 min samson stretch
40 t-raise
80 rtw

12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Assault Bike + 10-15 Wall Balls

B) 15/12 Cal. SkiErg + 10 DB Snatches

C) 20/15 Cal. Row + 20 Squats

D) Sled Push 30m + 10 Burpee Box Jump Overs