Penkkipunnerrus 5x2
Sotilaspenkki 2x10-12
Pystysoutu tangolla 3x12-15
Ojentajat kuminauhalla 100 toistoa
Kohautukset 3x15
Pystypunnerrus 3x12

Teams of 3
WOD 1 for max reps-
5 Minutes assault bike calories
5 Minutes calorie row
5 Minutes max double unders
Rest 5 minutes
WOD 2 for time-
5 Minutes max wall balls
5 Minutes max HSPU or strict push ups
5 minutes max pull ups

Start every 4:00 for 6 rounds.
Row 20/16 cals
12 x Russian Swing
8 x Burpee Pull-Up

• Goal is to decrease your work time each effort. So start SLOW and build intensity each round.

For time

Rowing

750m-500m-250m-750m-500m-250m

Work/rest 1:1

AMRAP 5
5 Box jumps 24"
8 DL 75kg

EMOM 10
a) 0:45 max reps c2b
b) 0:45 max reps t2b

3 rounds:
4min amrap:
250m row
200m run
90m farmer carry 32/24kg kbs
Amrap FLR Burpees
4min rest

2x1+1@50%
2x1+1@60%
2x1+1@65%
2x1+1@70%
1x1+1@75%

In teams of 3 as many rounds in 40 minutes as possible:

2 000 m row. One rows, one holds 50/30 lb med ball and one hangs from the rings. 2 min rest after rowing is finished.

2 000 m ski. One skies, one holds two heavy kettlebells 28/20 kg and one performs plank hold. 2 min rest after ski is finished.

Change stations as needed.