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WOD

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg

FOR LOAD AND QUALITY

Clean and Jerk

3-3-3-3-3

WOD

FOR TIME
30-20-10 reps for time of:
Weighted Sit Ups
Knees to Elbows
OVH Squats 45/30 kg

WOD

FOR TIME
5 Rope Climbs
15 Thrusters 50/30 kg
4 Rope Climbs
12 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs
6 Thrusters
1 Rope Climb
3 Thrusters

WOD

Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower

WOD

EMOM 12
35 Double Unders
max Hang Snatches 40/25 kg

HEAVY DAY

Back Squat
5-5-5-5-5

WOD

For Time
50 Burpee Pull ups

BENCHMARK DAY

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest

WOD

Run 5000 m

Klass algab kell 10.00 Tähtvere pargi linnapoolses otsas.

Box suletud.

WOD

Tabata back squats, 45/30 kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row