5 Sets of Back Squat
Set 1: 3 @80%
Set 2: 3 @80%
Set 3: 3 @80%
Set 4: 3 @85%
Set 5: 3 @85%
Rest 2–3min btw sets

15 DB Deadlift (2x22.5-15kg)
12 T2B
9 DB Front Squats (2x22.5/15kg)

EMOM15
1. DBL DB z press 15
2. Wall Ball 12
3. KB swing 15 @ light
4. Box jump over 12
5. Rest

In class:
4 Rounds:
A1) Ring row 6 with 2s pause
A2) DB French press 8
A3) L-sit hold 20sec
YGIG per round.

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outside of class
4 Rounds:
A1) Ring row 6 with 2s pause
A2) DB French press 8
A3) Feet Elevated Transition
1:1 rest after all 3 movements

Kyykky 4x5x82,5%

Penkki 4x3x87,5%

Vinopenkki käsipainoilla 2x20
-kevyttä ”potipiltinkiä” loppuun

Our great friend Chris Tansey died on June 4th 2015 unexpectedly doing what he loved, on his birthday we celebrate his life and honour what he loved with this workout. For those of you who knew Chris you know that this is one he would have excelled at, one hell of a beast with the overhead lifts and a lover of hero WODs.

Tansey's Revenge

For Time:

200 double unders

5 STOH 100/70kg
20 pullups
400m run
4 STOH 100/70kg
20 pullups
400m run
3 STOH 100/70kg
20 pullups
400m run
2 STOH 100/70kg
20 pullups
400m run
1 STOH 100/70kg
20 pullups
400m run

200 double unders

At home version

200 Penguin drill jumps

60 KB/DB STOH
20 Rows
30 Burpees
50 KB/DB STOH
20 Rows
30 Burpees
40 KB/DB STOH
20 Rows
30 Burpees
30 KB/DB STOH
20 Rows
30 Burpees
20 KB/DB STOH
20 Rows
30 Burpees

200 Penguin drill jumps

EMOM 12
1) 15 T2B
2) 50 DU
3) 15 HSPU

3 Rounds:
A1) Ring support hold
A2) Hollow hold (weighted if possible)
A3) Ring dip hold
A4) Ring row hold
15sec ON/15sec OFF.
1min rest between rounds.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

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6 - 5 - 3 - 3
- For every set leave 2 reps in the tank
- Rest 2-3 min b/w sets

Miljoonasoutu boksilla!