Strength

15min to build upto a heavy set of 10 front rack lunges

(compare to January)

Tankojumppaa 5 kierrosta

3 takak
3 pressi niskasta
3 etukyykkyy
3 raakariveriipusta
3 työntö
3 snatch drop
3 valakyykky

For time
40 cal row
30 pushups / handstand pushups
20m front rack lunges (kahvakuulilla)
30 pullups/chest to bar pullups
40 cal row

Skill: gymnastics

Wod:
12 min AMRAP
10 box jump overs
10 KBSnatch@24/16

Wod: Again follow the pattern of the week and find a consistent pace to maximise score. Be confident on box jump overs and fast in the turn over on KBSnatch.

2 RDS:
12 Walking lunges w/ barbell in front rack 60/42kg
24 KBS 24/16kg
36 Abmat sit-ups
Rest 90-120sec

All the sets with same weight.
Lifts must be fast, so don't put any more weight, when it starts to slow down!
Rest 2-3min btw sets.

4 sets, 5-6 reps:
- Seated box jump
- Depth jump
- Over the plates and knees to chest
- Kneeling box jump
- Max height jump

Rest 90-120sec btw sets. Full recovery and max effort. EXPLODE!!!
First all 4 sets of boxes, then depth jumps and so on.

3x
New Interval every 3rd minute

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

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

C) 30/20 Cal. Row

D) 15/10 Cal. SkiErg + 10x( V-ups + Knee-hugs)

Raakarive + samaan vauhtiin työntö + alas tiputuksesta työntö

7+1+1+1@50-60%

5 rounds for time:

12 Squat Cleans 62.5/42.5kg
12 Toes to Bar
12 Cal Row

(25min time cap)