SP: 3x10

PARIWOD

1 km soutua
50 x sit up (tehdään yhtäaikaa, pallo vaihtuu situpin yläasennossa käsistä toiselle)
100 x wall ball
100 x TTB
50 x burpee yhtäaikaa
50 x hang power snatch
800m juoksu

DL: 4x6

Back squat 1 RM

EMOM x10:
10 Box steps with dumbbells (5+5)

3x3 Hang squat snatch
3x2 Squat snatch (1+1)
3x1 Snatch pull (110%)

In order:
Curve 0.06miles
Battle Rope Big waves x 12
Slamball Slams x6
KB Swings x12
Rest 30 seconds
Repeat

12min AMRAP

*2 rounds of 12 swings and 6 slams to start. First two finished go straight to the curve. Everyone else lines up behind.

See ya'll next year!

Supine Pec and Upper T-spine with Foam Roller

AMRAP (As Many Reps As Possible)
in 8′ of
10 Hang Snatches 35/25kg
10 Burpees

4x3min AMRAP (1min rest)
alt.
Set 1&3 10KB Swings 24/16kg
15 Box Jumps
Set 2&4 10 Wall Balls
10 Toes-to-bar