5 Sets:

5 minutes Moderate ( damper 3-4 )
2 minutes Recovery ( damper 1 - 2 )

• Moderate Pace 75 - 85 RPM

Result: distance

AMRAP 10
5 deadlift @90/65kg
5 pull up
2 wall walk

BUILD TO A HEAVY 3 REP THURSTER
in 10min (from the ground)

Then
3x3 @80%

4x3 @50-60%

8 kierrosta

400m juoksu
25 Kahvakuulaheilautus
100m Farmari kävely
25 ilma kyykky

With a Partner

For time
5K Row
5K SkiErg

4x
12 db bench
8 pull-up

3x
12 bench dip
12 push-up

3x
10 db bench row

4x
12 lateral pull down
10+10 chest flyes

Tabata:
Tricep/bicep (banded)

125 x ab mat sit-up (5x25)

Wod for time
@24/16

3 Rounds of
10 Burpee
25 Sit-Up

3 Rounds of
20 Alt Dead Snatch
10/10 Alt OH Lunges

3 Rounds of
20 Clean & Jerk
20 Goblet Squat

TC: 15’

Afterparty

3 Rounds of
20 Toes to KB
20 Side Bend
20 Pull Through
20 Russian Twist
Rest: 2 mins

5x5 Deadlift
Sets 1-2: @70%
Sets 3-4: @75%
Set 5: @80%
2-3min Rest btw sets

Rive ja työntö