3 sets (1 set every 8 minutes):
3 Rope Climbs 4m
— straight Into —
3 Rounds:
5+5 KB Hang Snatches 24/16kg
10 Shuttle Runs (7,5+7,5m)

Partner wod ( You GO, I GO)

100cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

80 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

60 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

40 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

20 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

Timecap : 32 mins

Front squat w/ 2s pause at bottom
4 x 4 x 80-85

Superset:
3-4 rounds
6+6 single arm db press
30s+30s x Copenhagen plank

Voima
E3MOM, 4 rounds
6 shoulder press (barbell)

WOD
8min amrap
10 slam ball
10 push press (barbell)
10 sit up
10 cal ergo

EMOM x 9-12

1) row
2) 10 Kbs +10 reverse lunge
3) 5-10 push up + 5-10 wallball

E4MOM x 8-10

500/400m row + 10 burpee over rower

Start Pk2- VK 1 ja kiihdytä joka kierros hieman. Viimeiset 2-3vetoa saa olla haastavia ja viimeinen on päivän nopein.

For time :

35-25-15-5

Kettlebell Swing
Wallball Shots

TC 12

Deadlift

5 x 3 ~80%. Across same weight

Go every 3:00

3 sets, 10 reps
Backsquat