For time
100 DU / 200 SU
40 air squat
30 sit up
20 push up
10 pull up

Scale number of DUs so, that they can be completed in max. 5 sets.
TC: 7.

For time:

21-15-9-6
row
box jump over

(Go Fast!)

pull up/C2B skills

E2MOM, 5 rounds
3-15 pull up/c2b
10-50 double unders

Torstai 20.7.23
K2
Päivä 7

A.1) Front squat to jerk
5×2

B.1) Front squat + jerk
6×2+1 @75-80%

C.1) Front squat w/1.rep double bounce
3×5 @78%

D.1) Push press
6×3 @80%

E.1) Reverse hyper ghd/on box
3×15

Voima
E3MOM, 4rds
Box step up 8+8

WOD
21-15-9
Air squat
Push press 2xDBs

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Row 4 x 1500m

Rest 90s

• score mark down each set average pace and total time.

3-3-3-4min AMRAP, 90s rest between

5x bar complex (1 toes to bar + 1 pull up + 1 chest to bar)
25 abmat sit ups
max reps burpee box jump overs @60/50cm

PUSH UP pyramid (3/4)
EMOMx5
10-9-8-7-6

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lisäpainolla

SKILL ¾
12 min skill or your choice