EMOM 10 mins:

6 Alternating Dumbbell Snatches + 6 kylkilinkkaria(3+3)
merkitse DB painot

4 sets of:
Turkish Get-Ups x 3 reps each arm
Rest 60 seconds
L-Sit Tuck to Extension x 7 reps
(extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)
Rest 60 seconds

merkkaa TGU painot!![]

4rft

100 du´s
50 wb 20/14

run 5km

rest 10 min

”I Go, You Go”

30min AMRAP of:

Row 500/400m

Partner Specials: 3 x max reps each.

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 10:00 am. Power clean & push jerk technique

Posted at 10pm. Why? So you can’t cherry pick it🍒. Happy Saturday Roncy!

100 barbell Squats (95/65) (5 burpees for every Rerack)
90 Double unders
80 knee ups
70 sit ups
60 DB press (30/20)
50 box overs
40 ball slams
30 push ups
20 calorie Row/Ski
10 suicide laps

How far can you go?

45min AMRAP

200m run
10 Du
10 Airsquat
400m run
20 Du
20 Airsquat
600m run
30 Du
30 Airsquat
800m run
40 Du
40 Airsquat
..etc

4 Rounds for time:
400m Run
30cal Row
20m Sledge push (skillmill)
10 WB 9/6