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WOD

2 rounds for time
10 Double KB Clean and Jerks
20 Box Jumps XL/L
30 Wallballs
40 Sit Ups
500m Run

Rx: 2×24/16kg
Time target: |<20 min

WOD

EMOM 10

1. 10/8 Cal Row + Max front Squats
2. rest
   rest 3 min bw EMOM´s

EMOM 10

1. 8/6 Cal Assault Bike + Max HSPU

2. rest

Rx: 60/45kg

HEAVY DAY

Build Up heavy triple Deadlift

BURNER

FOR TIME
10-8-6-4-2
Kettlebell Rus Swing
Burpee

Rx. 32/24kg

WOD

4 Rounds
AMRAP 90 sec
30 Double Unders
10 Toes to Bars
Max Burpee Box Jump Overs
rest 90 sec
AMRAP 90 sec
5 Burpee Box Jump Overs
10 DB Thrusters
Max Double Unders
rest 90 sec

Rx: 2×15/10kg

FOR QUALITY AND LOAD

Every 90 sec x 8 rounds
1 Squat Snatch + 1 OVHS

WOD

8 rounds for time
3 Power Snatch
1 Rope Climb

Rx: 50/35kg

Ujume! Arvesta riietusega

Run Swim Run

or

Rinse and repeat
Every 2 min
Swim
6 Burpees

WOD

Run to Capitol
In teams of 2
75 Toes to Bars
1.6km Run
50 C2B Pull-Ups
1.6km Run
25 Sandbag Stair Walks
Run together, work reps 1 at the time

WOD

Jackie Pro

1000m Row
50 Thrusters
30 Jumping Bar Muscle Ups

TC: 11 Min

Echo Press
20/15 Cal Assault Bike
10 Deficit Pike Box HSPU
15/10 Cal Assault Bike
10 Deficit Pike Box HSPU
15/10 Cal Assault Bike
10 Deficit Pike Box HSPU
20/15 Cal Assault Bike

Rx:20/10kg Plates def.

WOD

Hat Trick
3 rounds with 2 min time cap
25m Sprint
20 Wallballs
6 DB Squat Snatches
rest 4 min