3 rounds for quality

6-8 inverted ring row
6-8 body weight/ weighted dip
30 sec plank hold

Bench Press

2 x 6 x 70%
2 x 4 x 75%
2 x 3 x 80%
2 x 2 x 85% - 90%

SO 2:30

15min alkavalla minuutilla

2 maastaveto + 3 leuanveto tiukkana
70-75% maastavetoon, pyri tekemään molemmat liikkeet terävästi

4 x 8
Every 2:00

A1. Front foot elevated step back suitcase lunge (8+8)
A2. Ring pull up

AHAFA

“PARTNER WOD”

AMRAP 40
400m Run (together)
90 Wall Balls
80 KB Swings (heavy)
70 Goblet Squats (heavy)
60 Pushups
50 Toes-to-bar
40 DB Snatches (heavy)
30 Deadlifts 100/70kg
20 Handstand Pushups
100 Cal on a machine
…
and back up up..

E3MOM x5

1 front squat + 3 back squat

"44 Days Of Midnight Summer" (Reps)

AMRAP 32

44 Burpees
44 Toes To bar
44 Power Clean 60/42,5kg
44 Push Ups
44 V-Ups
44 Calories Row

Deficit Snatch DL
Standing on 20KG plate
5x5

AMRAP 15 (Quality)

20 Calories any Ergo
10 Single Leg Toes to Bar. Alternating
10 + 10 Suitcase Deadlift /w KB 24/16kg
12 Push Ups

5-4-3-2
Daily max but no fails. No need to be TNG but we are looking for squat cleans + split jerk in here.