Skills
bar MU
WOD
3x4min amrap (rest 2min)
run 150m
then amrap
3 MU/CTB/pull up
6 push up
9 air squat
Skills
bar MU
WOD
3x4min amrap (rest 2min)
run 150m
then amrap
3 MU/CTB/pull up
6 push up
9 air squat
WOD
Snatch 1rm
Every 3min, 4 rounds
Back squat x3
Shoulder press x6
Lepo/Mobility
Mobbailut 17.00
For Time
30 Walking Lunge steps
30 Pull Ups
30 Box Jumps
30 DB Snatch Alt.
30 Push Up
30 T2B
30 WB
30 SDHP
30 Push Press
30 cal Row
strength
Front rack KB step ups 4×8/side
WOD
3 rounds for time
run 400m
thruster 10-20-30
painot
M 60-50-40kg
N 40-35-30kg
Lepo/rästi/mobility
Mobility 7.30 & 18.30
“Holleyman”
30 rounds for time:
5 x wall ball
3 x handstand push-up
1 x power clean (100/70 kg). Scale to 85% of 1RM power clean.
Strength
4 rounds for max reps
Strict pull up
Strict (ring) dip
WOD
8min amrap
20kb swing
15 v-ups
10 push press
10m seal walk
10min emom
squat snatch x1
(start 65%)
every 3min, 4rnds
1. back squat x8
2. single arm db press 10/side
Lepo/MObility
Mobbailut 17.00