For time:

100 calorie Row

Rest 5 min

AMRAP ( Time it take to Complete 100 Calories

Max Calories Row

Time & Calories

For time:

1-10 Burpee Box Jump Overs 24"/20"
10-1 Overhead Squat 52,5/37,5kg

(6 - 12)

Handstand push up 4/4

EMOM6
- Max reps hspu

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Vika viikko! 💪🏼

Odd: 12/10cal Assault Bike
Even: 12 GHD Sit-ups

5min Rest

Odd: 12/10cal Ski-Erg
Even: 12 Double DB Cleans 20/15kg

5min Rest

Odd: 15/12cal Row
Even: 12 T2B

5min Rest

Odd: 50 DU
Even: 3 Rope Climbs 4m

1. WOD

"DONNY"

For time :

21-15-9-9-15-21

Deadlift
Burpee

Time cap 17 min

RX: 102,5 / 75
SC1 : 75 / 45
SC2: 50 / 25

For Time

Buy in: 600m run
4 rounds of:
15 Deadlift
15 Strict pull up
15 Push ups
Cash out: 600m run

Weight:
Rx: 100/65kg
Fitness: 90/55kg
Scaled: 80/45kg or less

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6 up to 50% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
3x10 @55-65% of 1RM
Rest 2,5-3min

B) Strict pull-up
6-5-4-4
Rest 2min
Weighted / bodyweight / banded / negative

C) Accessory 3 rounds for quality
12 bent over lateral raises
12 lateral raises
12-15 biceps curl

3x5 @haastava

4x2 @ 50-60%

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

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Deadlift

5x4 @80% of 3rm
000,230,500,730,1000