EMOM 12 min

7-9 pullups
10 hollow rocks
7-9 squats with ball
20 russian twists

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

WODYour text here...

AMRAP 7min

10 Power snatch 65/75lb
3 bar muscle ups

3min rest

AMRAP 7min

10 GTOH 135/95
6 toes to bar

Pistols
Skill work for 15-20 minutes. On a box, with a pole, rubber band etc...
Then
EMOM 9
1.20 Air squats
2. 12 Alternating pistols 16/12
3. Rest

If you need to scale, do without weight. You can also use light rubberband for support.

90 minutes, HR 60-70%

10 bw floor press
2500m row
10 bw back squat
2500m row
10 bw deadlift
2500 m row

Teams of 2-3
4x7min (1min rest)

A) 7min Assault Bike

B) 7min SkiErg

C) 7min Row (teams of 3 - two rowers)

D) Sled Push - Arm over arm Sled Pull combo

25 min AMRAP
30 DU’S
15 PULL UP’S
15 PUSH UP’S
100m Sprint
One partner completes one full round while other partner rest upon competition of the 25 min AMRAP you will have 10 mins to find a 1 rep max power clean this can be a squat clean or regular clean.

Wod:
5k run
1rm C&J

Wod: 40 min T.C , score in two parts 5k time and also 1rm. There will still be scales (don't panic)

For time:
50 Calorie Assault Bike or Row or Ski Erg
100 Russian Twists w. a plate (15/10kg)
100 Mountain Climbers (both sides = 1 rep)
100 Sumo Deadlift High Pull (24/16)
100 Mountain Climbers
100 Russian Twists w. a plate
100 Sumo Deadlift High Pull (24/16)
50 Calorie Assault Bike or Row, or Ski Erg

*One person works at a time.

30:00 Cap

Strength

5-5-5-5-5 thrusters

taken from the floor

WOD

17.5

10 rounds for time

9 thrusters 42.5/30kg
35 double unders