6 rounds as many reps as possible:

1 min row
1 min rest
1 min max SU/DU
1 min rest
1 min max reps rope climbs
1 min rest

2,5min rest
Sane weight across.

Kelkka + 50% omasta painosta 10 x pitkää suoraa SPRINTEINÄ, lepää tarvittava aika sprinttien välissä.
Tauko.
Kelkka + 75% omasta painosta x 1 pitkä suora
Kelkka + 100% omasta painosta x 1 pitkä suora
Kelkka + 125% omasta painosta x 1 pitkä suora
Kelkka + 150% omasta painosta x 1 pitkä suora
Lepää tarvittava aika työntöjen välissä.

5 Rounds

200 m run with MB/SB
20 alt stationary forward lunges with MB/SB
2 Rope climbs (scale 10 pull ups or ring rows)
25 sit ups
50 DU (150 singles)

Jogging 30 minutes

Strict Shoulder Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Rest exactly 2 minutes between sets.

EMOM until failure
1- 8 cal bike
2- 8 cal row
3- 8 burpees
add 1 cal/1reps. When you fail, the wod is over

Deficit deadlifts 4x8

50 min. Emom.
1) Wallball @10kg x 10
2) Over to Shoulder x10
3) Sit up x 10
4) Handstand Hold @30s.
5) Dumbell Snatch @22,5kg

10 Rounds:

20 DB Snatch @25kg
3 Muscle Ups / 5 Chest to Bar

• DB Snatch reps drecreases by 2 each round