• Go by the feeling
• Rest 2min btw sets

Endurance WOD

Every 8 minutes for 40 minutes (5 sets):

20/15 cal row or bike
10 burpees
15 dumbbell thrusters (light weight)
20 sit ups
20/15 cal row or bike

Quality only!

16 min AMRAP
M 70kg/F 45kg
1 clean
5 front squats
5 push presses
200m row

Box step up 4x6/6
Kipping HSPU 5x6

4 x 3min AMRAP / 1min REST

4 DB Hang Power Clean
6 Push Ups on DBs
8 DB Front Rack Step Back Lunge
@2x22,5/15kg

4 Rounds
8-12 Seated press w. kettlebell/dumbbell
8-12 Bicep curls w. kettlebell/dumbbell
8-12 Bench dips
8-12 Bent over row w. kettlebell/dumbbell
Minimum rest btw. sets and rounds.

Single leg deadlift

10-10-10

• 10 toistoa aina kummallekin jalalle
• Tee tangolla

40 s ON / 20 s OFF for 20 minutes:

1) Russian twists
2) Hollow rocks
3) Farmers carry (Left)
4) Farmers carry (Right)
5) Arch rocks

• Russian twisteihin sopiva lisäpaino
• Farmarikävelyt tarpeeksi raskaalla kuulalla

Handstand walk maximum distance in 10 minutes. (Unbroken)

OR

Hanstand practice:

EMOM 10 (WORK 30 sec. REST 30 sec.)

1 minute: Push up to shoulder tap / Handstand Shoulder tap on wall
2 minute : Hollow Rock

Warm up 2-3rounds
5+5+5 wall squat
10 air squat + cross kicks
5-10 burbee
*
Emom 10
1) 20-40s plank
2) 20-40s wall sit
* 2min rest
Emom 10
1) 10-15 burbee/devils press
2) 15-30 air squat/thruster