Voima
EMOM 8
Ring row 6
Plank hold 15-40sec

Metcon
30-20-10reps for time
WB
Sit up
Ergo cal

5 rounds
200m Air runner
10/8/6/4/2 overhead squat @40/45/50/55/60

Then

5 rounds
200 row
5/4/3/2/1 front squat @50/55/60/65/70

Then

5 rounds
200 ski erg
5/4/3/2/1 back squat @60/70/80/90/100

AMRAP x 10
20 DU / 40 SU
10 Plate Sit Up @15/10
5 C2B / Pull Up or Jumping Pull Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate Thruster
5 HSPU / Pike Push Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate GTOH
5 T2B

Rx+ @20/15

Kyykkytolpista kakkosen maksimi.

Amrap 8

2-4-6-8… Power clean 65kg/90kg
4-8-12-16.. TTB

Every 2:30x3 3 Takakyykky
Every 2:30x3 3 Penkki

Every 2:00x3 8 RDL
Every 2:00x3 16 Gorilla Rows

Emom 5:
6-8 Ring ab rollouts

For time :

18-15-12-9-12-15-18

Pull-Ups
Hang Power Cleans 50/35kg

TC 15

For time:
Run 7,5 km

Partner WOD (Waterfall)
AMRAP 10 min
10 DB Deadlift @2x22,5/15
8 Burpee Box Jump Overs
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 Renegade Row @2x22,5/15
10 Box Jump
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 DB Floor Press @2x22,5/15
12 Box Jump Overs
10/8 cal machine

Netan lämppä
A1) Kässärihommia
B1) Raaka rive 5x3 70% 💥
C1) Pena 4x4 heavy
3x
D1) Weighted lunges walk 20m
D2) GHD vatsat 10-15
E1 Bonus) Interval soutu 5x200m (1,5min tauko kierrosten välissä)

ONNEA NETTA ❤️