Every 5min:
21-25 cal Row
18-20 Wb
10-15 C2B

"Omatoiminen WOD"

Row 1000m
Rest 120s.
Row 800m
Rest 90s
Row 600m
Rest 60s.
Row 400m
Rest 30s.
Row 200m

Go hard, not all out!

Team WOD (3), 40min AMRAP
- 600m Run
- 30 Wall Ball (9/6kg)
- 15 Burpees Box Jumps

Deadlift on a plate 6-6-6-6 reps. Add weight for each set.

Power clean 5x3 reps. Touch'n'go

Raakatyöntö
2x3@65%
3x3@70%

Saksista pystypunnerrus 3x10

Yhdenjalan mave 3x10+10

Linkkarit 3xmax

Heavy 2

Five rounds 0:30 max speed on bike.

Take average speed and calculate 75-80% speed. Use that on EMOM.

EMOM 10

1min : Bike
2min: 6-8 c2b

21-15-9 Thrusters 40 kg and wallball 9 kg

Banded Pull-Through: 4 x 25. Rest 60s.