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WOD

5 Rounds For Time:
10 Mtr. Handstand Walk
60 Mtr. DB Front Rack Carry
(22,5/15 kg)
180 mtr Shuttle Runs (90 Mtr forw.+90 Mtr backw)

WOD

For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

BENCHMARK DAY

AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (32/24 kg)

WOD

AMRAP 12:
5 Front Squats (60/45 kg) ADV 80/60 kg
10 Chest-to-Bar Pull-ups
20 Double Under

HEAVY DAY

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

Increase weight across all sets.

Tiimikas kell 10.00

WOD

For Time:
4 Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (22,5/15 kg)
3 Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climb
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

ADV: instead of Rope Climbs as many legless Rope Climbs as possible

WOD

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/30 kg)
Each time you break, perform 50 double unders or 1:00
of attempts
Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans
(70/50 kg)
Each time you break, perform 30 squats

WOD

4 Rounds For Time:
15 mtr Overhead Walking Lunge
(45/30 kg) ADV(60/40 kg)
25 GHD Sit-ups If GHD not free perform 25 V-Ups

WOD

3 Rounds For Time:
800/650m Row
50 Deadlifts (45/30 kg)