MAANANTAI
5min amrap 9 Wallball 6 Bar over over burpee 3 Power clean (50/70) Sumodeadlift Find heavy 3 Do: GHD 30-40 Hip-extensio
TIISTAI
For time: 30 Pull-up (C2B) 40 Hspu 50 T2B Cap 18min
KESKIVIIKKO
4x Ski 6/4cal 20m shuttle run 8 Thuster (35/25) Bike 8/6 cal Row 8/6cal 6 Rower over burpee 40sek cap each, rest 3:20 between.
Handstandwalk practice 10min
TORSTAI
9.30 Huolto 16.00 Huolto 17.00 RästiWod (ma/ti) 18.15 Huolto 19.15 Huolto
PERJANTAI
Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees (22,5/15) Open 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Do 30-40 GHD Sit-up
LAUANTAI
Peruskuntoilu kuntopiiri
SUNNUNTAI
Find heavy 5 Hang power snatch 12x Ot75sek: 8 Ring Row 5+5Turkkilaisen alku 8 Burpee pull-up