18' EMOM alt:
5 Front Squat (60\40kg)
10 Toes to Bar
15 Burpees

Snatch balance 3x4

Row 500m
Ghd sit up: x20
Front rack Lunge with KB's (2x 24/16kg): x12

*Go easy sustainable pace.

Find heavy 3

Squat Snatch 10x3
65% x2
70% x2
75% x2
80% x2
85% x2

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (165/80)
2000 row insead run

Wod: Emom 40 mins (8rds)
1: 20 Cal row
2: 5 BMU
3: 15 AKBS@24/16
4: 12 Burpees
5 15 Wall ball@9/6

Wod: be prepared to push yourself ! This is gonna get messy.

Back Squat
3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups

Wendler

Penkki 9x3x60% (kapea/normi/leveäote) palautukset noin 1min
Pystypunnerrus 4x8-12
Penkki käsip 3x8-15
Vap.val. soutuliike 50-100 toistoa