1: 30 sec ab
2: 3 ring MU / bar MU (alternating)
3: 30 sec ab
4: 3 strict hspu

Choose a pace that you can keep throughout the whole workout.

10 rounds:

10 x thrusters
10 x vatsalinkkua

5 rounds:

5 x leuka (3 ilman kuminauha ja 2 kuminauhalla)
5 x dippi laitteessa

EasyPace
Row 3000m
Ski 2000m

Deadlift

5x5@AHAP (selkää kuunnellen ja ajatuksella "voin tehdä huomenna kaikkea")

AMRAP 3
Run 400m
remaining time Ring MU
AMRAP 3
Run 400m
remaining time Bar Mu
AMRAP 3
Run 400m
Remaining Time C2B
AMRAP 3
Run 400m
Remaining time Pull ups

800m run
30 hand stand push ups
30 dumbell thrusters 2 x 15 /. 2 x 10
30 box jump over 24
30 power cleans 70/45kg
30 box jump over
30 dumbell thrusters
30 hand stand push ups
800m run

If Row and API tests are done do Helen:

3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.

Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: 7-8 minutes

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings (1/.75 pood)
9 jumping pull-ups

20 min

5 x 5+5 rep with barbell AHAFA

Partner WOD
5min amrap
Tire flips, you go/I go
3min rest
5min amrap
10m D-ball carry
10 Push ups
alternate full rounds
3min rest
5min amrap
10m farmers carry
5 Renegade rows(L+R=1rep)
Alternate full rounds

3 x aikaa vastaan

5 köysilaskeutumista
20 abmat sit ups
7 push ups
20 abmat situps