For time:

In 4 mins do:
10 burpee box get overs
20 DB squat 2x15 kg
Max distance row in remaining time

Rest 2 min and repeat until you reach 1600m

Time cap: 30 minutes

30min AMRAP
20m burpee board jumps
40m heavy farmers walk
80 Single Unders
40m heavy farmers walk
20 cal bike/row

Warm-up:
1 km run + 1km row

4 x
12 DB bench
10 Chin-up

3 x
10 Strict dip
12 Ring row

3 x
15 Push-up with feet on the bench (”pike”)
15 Weighted sit-ups

3x
Max rep bicep curls
Max rep tricep pull
Banded chest flyes

Partner WOD
50 partner rope jumps, niinkuin speden speleissä
20m + 20m wheelbarrow walk
50m + 50m partner carry
20 high five push ups, every time you push up, high five with your partner.
50 wall balls alternating 9kg/6kg
40 alternating box overs 60cm/50cm

RX
1.) 3 SETS
1 Ring Kip Swing + 1 Hips to Ring
-Rest As Needed btw Sets-
2.) 3 SETS
1 Dynamic Ring Swing + 1 Ring Muscle-Up
-Rest As Needed btw Sets-

SCALED
1.) 3 SETS
3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
-Rest As Needed btw Sets-
2.) 3 SETS
1 Kip Swing + 1 Pull-Up + 1 Push-Up
-Rest As Needed btw Sets-

5RFT

20 Wallball Shots
10 Hanging Knee Raise
10 Burpees

TC 15

LÄMMITTELY
10 min AMRAP
10 m kuopaisut vuorojaloin
10 m lonkan avaukset kepin yli
5 / puoli boxilta jarrutus
10 m mittarimato

VOIMA
yhden jalan maastaveto 3 x 8-10
palautus 1.30-2.00

EMOM 12min
10 X boxille nousu
5/ puoli tuulimylly
10 x slam ball
6/käsi gorillasoutu

Every 15 minutes for 45 minutes (3 rounds)
1,2 km hill trail run or 2000/1500 m row
10 pull ups
15 DB push presses 30/20 lb
20 pistol squats

Heavy Jerk

spend 20min working up to a heavy single Split jerk

*Once you miss a weight 3 times you’re done for the day.

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift @ 1,5 x BW
Bench Press @ BW
Clean @ 0,75 BW

TC 35