21 - 15 - 9
Deadlift 70/50 kg

40 Double Unders

Timecap 5 min

EMOM 12
1) 20 s Handstand
2) 8 Strict T2B
3) 40 DU

For Time

In pairs:
100 Pull-ups
400 m Run
42 Thrusters 40/30 kg
800 m Run
42 Thrusters 40/30 kg
400 m Run
100 Pull-ups

Timecap 40 min

4 x alkavalla 3 minuutilla
1 rinnalleveto + 1 työntö + 1 etukyykky + 1 työntö, rakenna päivän mukavaan painoon n. 85%

7 Rounds, every 3:00:

3 Deadlifts 150/100kg
30 Air squats

In teams of 2, one works at the time
2min Wallball
2min Kettlebell swing
2min Box jump
2min Burpee
2min Double unders / cross overs / single unders
2min Rest

2 Rounds

In this workout you move from each of five stations after 2 minutes.

1-1-1-1-1

E3MOM

8-6-4-6-8
Back Squat

CONDITIONING

Row 2000m for time.

RPE 5 (maximum effort)

Pause Back Squat
8x2r @ 70%
1min Recovery
3 sec. pause at the bottom of the squat.