1km row for time

Käsilläseisontapunnerrus ja tuplanaru hyppy

40s work 20s rest
A: DU
B: rope climb
C: Assaultbike or row
D: Power snatch 75/55lbs
E: MU
Alternate btw movements. You will do 4 rds

Partner WOD
26 minute time cap

50 Burpee box jump overs
40 wall ball shots
30 vups
20 jumping pull ups (RX from floor/ modified from box )
10 partner situps with MB toss
20 second plate PINCH carry 25/35 (EACH partner carries 2 plates for 20 seconds, one partner at a time)
30 T2B (90 K290)
40 slam ball toss
50 squat to tuck jump

*Split reps any way
* Every 4 minutes partners each complete 1 full wheel barrow trip (room length down and back=1 trip)
Add 1 second to your score for each rep not completed

Etukyykky 3 x 6

21 min OTM - omien haasteiden mukaan
(7 kierrosta)

min 1. 20 sek max DU/TU
min 2. 1-3 bar MU + dippi tai ring MU + dippi / skaalaa 1-3 negatiivinen ring MU/rintatankoon/leuanveto
min 3. max aika käsilläseisonnassa ilman seinää mxm alueella.

hyväähuomenta, 5 x 10

etu+takareisi jalkapenkissä, 3 x 15

Tai takareisi GHD:ssä 3 x 10

A) On the 90 Second x 6 Rounds:
2 Squat Snatch (80%)

B) On the 90 Second x 6 Rounds:
2 Clean and Jerk (80%)

Open Gym 12:15 post if coming.

30-20-10:
Pull-ups
Row Calories
Directly into...
30-20-10:
Shoulder to Overhead 60/40kg 35-39 vuotiaat, 50/30kg 40+
Jumping Lunges 15/10/5side