"EMOM 15'
1: D-ball FS
2: Russian twist w. plate
3: Sled pull
4: Ring push up
5: Air bike"

For time:

• 9 thrusters
• 1000m row
• 15 thrusters
• 1000m row
• 21 thrusters

Men: 65 lb.
Women: 45 lb.

5 Rounds x 60s ( 30:30- work:rest) each station
1) Wall balls
2) KB Sumo Deadlift High Pull @ 24/16kg
3) Row for Calories
4) Ground to Overhead with a plate @20/15kg
5) Double KB Front Rack Carry @24/16kg
6) Rest

Don't bother counting reps today, just work!

Wodi/

Run 20 minutes
Row 15 minutes

3 rds

10 + 10 Side Crunch
50 Russian Twist 20/15kg
8 m HS walk

• 6 Round of:
Handstand Walks 10 m o Handstand Push Ups 10 reps
Double DB Hang Power Clean (2X22.5/15Kg) 10 reps
Toes to Bar 10 reps

Mobility/ Open gym

"For Time:
100 OHS @20/15kg
- every min 6 box jump
TC: 12'"

5 x 5 rep with increasing weight or AHAFA

For time:
9-8-7-6-5-4-3-2-1
Hang Power Snatches@42,5kg/30kg
Strict Chin-ups
200 Meter Run, 250m Row

Timecap: 20 mins

Tempaus polvelta + lattiasta
3 x (1+1)@60%
3 x (1+1)@70%
2 x (1+1)@75%
2 x (1+1)@80%
1+1@85%

Tempaus veto 3x3@100%, 3x2@105%, 3x1@110%

Niskasta Te otteella raakatyöntö 5x2@80-95%