30 min aikana niin monta kierrosta kun ehdit.

600m Juoksua

3 kierrosta
12 Kahvakuula maastavetoa
9 Kahvakuula heilautusta
6 Maljakyykyä

Four rounds for time of:
20 Walking Lunges (15/20 kg Dumbbells or Kettlebells)
15 Toes to Bar

FS
3*3 70%
2*2 75%
2*1 80%

WOD (S):
Teams of 3
400m run*
100 hang power clean 50/35
400m run*
80 KBS 32/24
400m run*
40 S2OH 50/35
400m run*
20 front squats 50/35

*slamball run (2 x balls)

Strength

(20min)

maximal effort lower body

back squat:
3-3-3-3-MR@75%
5 heavy swings between sets

WOD

(12min time cap)
30 wall balls
500m row
15 deadlift 100/70kg
20 wall balls
300m row
10 deadlift 110/75kg
10 wall balls
200m row
5 deadlift 120/80kg

(20min)

To build up to a heavy:
Power snatch
+
2 oh squat

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

New Interval every 5th minute

2x
A) 18/12Cal. Assault Bike + 15/10 Cal. Row + Run

B) 18/12Cal. SkiErg + 15/10 Cal. Row + Run

C) Run + 30m Sled Push + Run

1) Power Clean + Front Squat + Jerk: 8 x 2 @80%, every 60s.

2) Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s.
– Squat stance is just inside of your normal stance.

3) RDLs or Glute Ham Raises: 5 x 5. Rest 90s.

4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.

For time:

Run 500 Meters (10 rounds)
30 Dumbbell Thrusters 6 / 10
Run 500 Meters (10 rounds) jos hyvä keli ja lämmin niin juoksisiko ulkona?? 🧐😉