Bench Press

4x8, climbing

4x max reps mu

rest 1min btw sets

AMRAP 12

12 Alternating Reverse Lunges with Kettlebells 24/16 kg
6 Toes to Bar
3 Strict Handstand Push-Ups (Keskity näihin)

Push press 4 x 5 reps

2017 TEAM WOD

500 Air squats
400 Burpees
300 Pull-ups
200 Wall Balls
100 Overhead squats (95/65)
100 Deadlifts (225/155)
100 Front squats (135/95)
100 GHD sit-ups
100 Power Cleans (135/95)
50 Wall walks
50 Thrusters (95/65)
17 Rope Climbs

All rowers must reach 2,017m

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

300 Meter run
20 Box over jumps (24″/20″)
15 Push ups

Partners will alternate tasks and only one member working at any one time. Partner A will run 300 meters, Partner B will perform 20 Box over jumps, Partner A will perform 15 push ups, and Partner B will run 300 meters – and so on for 30 minutes.

7 Front squats + 13 Back squats (70% of 1RM front squat).
Right after fs, rack the barbell and immediatelly take it on your back and continue doing the bs.

Open Gym 1:30-3:00 post if coming

50 leukaa tai rengassoutua
50 ilmakyykkyä
40 toes to bar tai polven nosto
40 ilmakyykkyä
30 rengaspunnerrusta
30 ilmakyykkyä
20 burpeeta
20 ilmakyykkyä
10 PEP
10 ilmakyykkyä

Aikaraja 20 min

20 Min EMOM
ALternate through
1. 1-3 strict Mu or 3-5 false grip ring pull ups
2. 6-10 Dips
3. 15 V Sit-up
4. 3-5 strict Hspu's