Kahvaluula

3min rinnalleveto+työntö
1min lepo
3min turkkilainen ylösnousu
1min lepo
3min kyykky
1min lepo
3min tempaus
1min lepo
3min pystypunnerrus
1min lepo
3min etuheilautus

EMOM 5 min: Tempaus nivusilta, jalat pysyy maassa. Paino n. 70%
EMOM 5 min: Tempaus (maasta) edelleen pyritään pitämään jalat maassa (joutuu tekemään nopeamman vedon polven päältä -rytminvaihdos) paino n.80%

AFAP / For time
3 rounds of
400m Run
20 Thrusters 42,5/30kg

Buy out:
20 Back Squats 60/42,5kg
(tempo 22X1)
*should be unbroken)

Partner WOD

For time:
Ground to Overhead 5000/3500kg (Total Kg)
50 Toes-to-bar
Deadlift 5000/3500kg
50 Pullups
100 Burpees
50 Situps
2 Rope Climbs
100 Split Jumps

(Jämför med Monster 10/2015)

Back Squats- 5x3 Building to heaviest set
Metcon:
5 RFT:
8 Front Squats 135/95
8 Ring Dips
8 Goblet Walking Lunges 55/34

Score: 3 RM/time

PostWOD:
400m run
2x30 sec pigeon pose
2x30 sec hamstring smash with lacrosse ball

Five rounds for time of :
15 Deadlifts 102,5/70kg
20 Box jumps 60/50cm
25 pull ups

A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Heavy Gone Bad

For total reps:

1min max rep 2 fer 1's
1min max rep clean high pull @ 60/40
1min max rep Box Jump 30/24
1min max rep Push Press 60/40
1min max rep Cal row
1 min rest

21-15-9 of:
Deadlift 100/70kg
Goblet Squat 32/24kg

            rest 3min

30-20-10 of:
Pullups
Burpee
Situps

             rest 3min

3 Rounds of:
Run around the box
30m Front Rack Walking Lunges 42,5/30kg
20 Push Press 42,5/30kg