Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

5 rounds:
20/16cal Row
20/16cal Ski
20/16cal AB

3-4 rounds:
15 Banded X March / Banded Side Steps
15 Barbell GM
15m KB OH Carry L+R
30sec Copenhagen Plank L+R

For time with partner:
50cal AB
6x5m HS-walk (alternating, 3 each)
20 WB 9/6kg (syncro)
40cal AB
4x5m HS-walk (alternating, 2 each)
15 WB 9/6kg (syncro)
30cal AB
2x5m HS-walk (alternating, 1 each)
10 WB 9/6kg (syncro)

6 x 1000m / Rest 60s

Score : Average 500m

Find in 12 minutes 1 RM OTD

1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 Banded Lat Stretch
1:00 Active Spiderman
...into 2 rounds :

1:30 Row
5 Shoulder Press
5 Front Squat
5 Power Clean

For time:

75 DU
5 rope climb
50 DU
3 rope climb
25 DU
1 rope climb

Scale up if needed, --> 3-2-1 legless rope climb

6x AMRAP 4

A) 10/8cal row, 8 burpee over rower
B) 8/6 echo calories + 8 thruster @40/30kg

rest 3min between sets (A+B+A+B...)

Tavoite viimeisellä kierroksella suurin toistomäärä molempiin osioihin, viimeinen kierros ALL OUT

Row 1000m
....Into
3 Rounds

20m Double DB OH Walk
10 Goblet Squats
10 Squat Reach
7 Push-ups
5 Kipping Pull-ups