• Tabata squats holding a 45-lb. plate (8 rounds 20s. on 10s. off)
• Weighted dip 3-3-3-3 reps

valakyykkä kakkonen

1x3@50%
1x3@60%
1x3@70%
1x3@75%
1x3@80%
3x3@85%

1 round each:

EVA:
800 m run
30 kb swing (36/24 kg)
30 pull ups
MARY:
5 HSPU
10 pistols
15 pull ups
NANCY:
400 m run
15 OHS
ISABEL:
30 snatches
FRAN:
15 thrusters
15 pull ups
ANNIE:
50 DUs
50 situps
KAREN:
150 wall balls

Swim as far as possible in 30 minutes

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