Treeningukava/ WOD

WOD

10 rounds for time:
5 back squats (70/100 kg)
3 muscle-ups

HEAVY DAY

For load:
Split jerk
3-3-3-1-1-1-1

WOD

5 rounds for time:
5 rope climbs (4.6/4.6 m)
Zercher or front-rack carry (61 m) (45/70 kg)

WOD

7 rounds for reps:
1:00 max burpees
1:00 rest

WOD

For time:
30 box jump-overs (61/76 cm)
150 air squats
2000-m row

WOD

AMRAP 8:
50 double-unders
8 strict handstand push-ups

10.00 CROSSFIT GERTI ERI

11.30 HYROX

WOD

For time:
10-8-6-4-2
Front squats (45/60 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (45/60 kg)

WOD

3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)

HEAVY DAY

For load:
Deadlift
5-5-5-5-5