For Time

4 rounds

10 Toes to Bar
20 Wall Ball (7/10 kg)
40 Double-Unders (Or 100 SU’s)

Strength: 5x3 front squat

Wod: for time
50-40-30-20-10
DUs
15-15-15-15-15
OHS@40/30

Strength: build upto 80% of your 1rm front squat then 3 reps ever 90secs for 5rds

Wod: test out your OHS when under fatigue, move fast. Perform 50 DUs then 15 OHS and so on.

10 Hand Release Push-ups
10 Straight Leg Sit-ups
10 Box Jump Overs

Strength: 10 min 1rm catch up

Wod: "Blake" 4RFT
40ft walking lunge@20/15
30 box jumps@24/20"
20 wall ball@9/6
10 HSPU

Strength: a chance to catch up on any lifts missed

Wod: hero Wod time! Take each Movement at a time, try to be efficient and save energy where possible, move slow on transitions and fast on movements. Final round Leave nothing in the tank.

OTM 60

60% PR. Scale as needed.

12 x Deadlift as many reps as wanted
3 min rest
12 x Hang Clean as many reps as wanted
3 min rest
12 x Back Squat as many reps as wanted
3 min rest
12 x Hang Snatch as many reps as wanted

Result: Total kg/lb

Back squats 5x70%, 5x 75%, 5x80%, 2x2x90%

Penkki 2x8x72,5%
Kapea penkki 2x8
Ylileveä penkki 2x12-20 (laske tanko kurkulle) "kevyt"
Ojentajapunnerrus tangolla eli "ranskalainen" 5x8-12 (laske tanko otsaan)
Pystysoutu 5x15

Pendlay Row 5x8
Maastaveto 2x8x72,5%
Leuanveto 50-100 toistoa (voit vaihdella otetta)
Lihashuoltoa

Squat Snatch
5x 2 reps
- heavy doubles
- no touch 'n go
- not power snatch!

1a) Dimel Deadlifts: 3 x 20. Rest 45s.
1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.