WOD
8 interval 2' on 2' off:
10 devi press 2× 22,5/15
15 Kb sumo deadlift high pull 32/24
+ max reps bar Muscle up or stict chin ups

Weights % of RM
6 x 70%
2 x 78%
6 x 70%
2 x 87%
6 x 70%
2 x 96%

Push Jerk, four sets of singles

21-15-9 of
Thrusters 50/35kg
Cal. Assault Bike

Find 1 RM on shoulder press of the day

AMRAP 14' of:
16 alt Arm DB snatch 22.5/15
14 box Jump over 75/60
12 handstand push up

Rästi

Penkki 3x6x60%, 2x6x65%, 6x70%
Ojentajat kumpparilla 50 toistoa
Vipunostot eteen levypainolla 3x12-20
Kulmasoutu käsipainolla 2x12-20 / puoli

"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Recovery 15 min