3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)

AMRAP14 w/ partner - ygig:
20 / 16 cal machine
30 russian kbs (24 / 16)
40 box jump (50/35)
-- rest 1min between rounds--

Voima
E3MOM, 4 rounds
6-10 ring row
-haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

5 rounds:
15/12cal AB
15-20 GHD Sit-ups

Run

6 x 400m Rest 90sec ( rentoa kovaa, ei täysillä )

2 x 1000m Rest 2 - 3 min ( rentoa kovaa, ei taysillä )

5 rft
3 dl @70kg
10 air squat

tc 5 min

EMOM 15

1) 10 pull ups
2) 10 ghd sit ups
3) 50 single unders

37.5kg
6 min rest

E2MOM x8: alternate between a & b
a) 10-15 cal row
b) 6-14 bar over burpee

Target: work 45-60s per interval