In teams of 2
For time
2000m row/ski or 4000m bike
P1: works on machine
P2: sandbag/D ball bear hug hold@45/30 kg/double KB front rack hold@2x24/16 kg
Switch every minute!

-rest 3:00-

10 rounds of Cindy (Split anyhow)
5 pull-ups
10 push-ups
15 air squats

-rest 3:00-

For time
100 syncro USA swing@20/12 kg
*5 syncro burpees for breaking

Time cap: 32:00

Rx+: 70/45 kg sandbag/chest to bar pull-ups/24/16 kg kettlebell
Pick one or two if possible.

2 sets for time:
3 rounds:
12/10cal AB
10 GHD Sit-ups
15m SA OH Walking Lunges 22,5/15kg (7,5m L+7,5m R)

• Rest 3min btw sets

Seated strict press

4 x 6 @ RPE 8 (2 RIR), rest 2:30-3:00 b/t sets

Voima
E3MOM, 4 rounds
Deadlift x6
-nouseva paino

WOD
For Time
12-9-6-3
Deadlift

sit up
goblet squat

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

AMRAP 16, With Partner

Row 12/9 Calories
12 Kettlebell High Pull 24/16kg
10 Sit-Ups

IGYG

Työntö 8.9
A. 4x
3 vetoa +
3 voima rive (muscle clean) +
3 etukyykky +
3 pystypunnerrus (kevyt)

B. 5x
1 rive kyykkyyn +
1 rive riipusta kyykkyyn, polven alapuolelta +
1 rive riipusta kyykkyyn, polven yläpuolelta

C. 5x
1 ylöstyöntö saksiin, niskan takaa
1 ylöstyöntö saksiin, 3 sek pause vastaanotossa
1 ylöstyöntö saksiin

D. 3x12 vatsarulla (tangolla)

Rest & Recover

EMOM 10:
5 Power Clean & Jerks 50/35kg
- Pick a weight you can keep unbroken and TnG

• Rest 2min

EMOM 10:
10 Box Jump overs 60/50cm