Weighted Pull Up 2RM

Bench Press

2 RM

Every 10min for 3 rounds
30 wall ball 20/14
60/50 cal row
100 double under

Every 5 min x 8 sets

A.
9 burpee box overs (24″/20″)
12 front squats 30/25 kg
21/18 calorie row

B.
21/18 cal ski
12 hang power snatches 20/15 kg
9 T2B

Rotate stations for total 4 sets per each stations.

Penkki 3x1x90%

Kyykky 2x6x75%

Penkki käsipainoilla 5x8-15

Ojentajat otsalta 5x8-15

Maastaveto 3x1x90%
-joka sarjan jälkeen linkkarit x 10

Tekniikkavedot 3x8x45%
-joka sarjan jälkeen pendlay row x 3 (sama kuorma)

Core-jumppa, 3 kierrosta:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min

Partner wod ( You Go, I Go)
Amrap 30 mins

3 rounds
21 DB box step over @50cm
15 toes to ring
9 Man Maker @2x22,5/15kg

2 min rest

2 rounds
42 box jump@60/50cm
30 renegade row(total) @2x22,5/15kg
18 HSPU kipping

2 mins rest

Amrap of:
63 DB squat @2x22,5/15kg
45 push up
27 C2B/kipping Pull up

Goal : complete 1+ round in the last part!
SCALE AS NEEDED!
Same pair of DB during the entire workout

Back squat 5-4-3-5-4-3

Back squat 5-4-3-5-4-3

For Time:
800m Row
25 GHD Sit-ups
600m Row
25 GHD Sit-ups
400m Row
25 GHD Sit-ups
200m Row
25 GHD Sit-ups

• Max 22s/m on the rower. Focus on powerfull pull.