AMRAP 30 min

20 pullups
30 russian twists
10 m KB OH walking lunges
400 m run
10 m KB OH walking lunges
30 russian twists
20 pullups

10 rounds, each for time, of:

• 200-m row
• Rest 90 seconds

Tempaus polvelta + tempaus

1+2 RM
2x(1+2)@90%

Te-Veto puolesta säärestä
3@95%
3x3@105%

Stopilla takakyykky
5RM
1x5@90% (5rm)
1xmax reps @90%

Lisäpainolankku 4x40s

AMRAP 40:
20 cal ski/row, 5 push ups, 5 sit ups, 5 air squats
1 min rest
25 cal ski/row, 10 push ups, 10 sit ups, 10 air squats
1 min rest
…

Continue to add 5 reps to all movements per rounds.

E2M for 10min:
30 DU
8 T2B
4 HSPU

2 Squat snatches @60-65%

20 thrusters 60kg/45kg
100 DUs
15 thrusters 50kg/35kg
75 DUs
10 thrusters 40kg/25kg
50 DUs

Teema WOD. Teemana voimistelu. Voimistellaan siis teema Wodissa koska se on teema WOD:in teema!

20 min skill session
a) nose to wall
b) handstand hold
c) shoulder tap
d) handstand walk

WOD:
For time
50 air squat
10 wall climb
45 air squat
8 wall climb
40 air squat
6 wall climb
35 air squat
4 wall climb
30 air squat
2 wall climb
20 air squat
1 wall climb

6 rounds:
400m Run
20 KBS 24/16kg
15 Burpees
10 Box jumps 60/50cm
- 3 min Rest btw rounds

1a) Bent-over rear delt raises: 3 x 15. No rest.
1b) Overhead Band Tricep Extensions: 3 x 15. No rest.
1c) Stretched Plank: 3 x 10s. Rest 60s.