5x10 rinksaa 2min rinksa

EMOM 10
1) 3 Thrusters
2) 6 chest to bar pull ups

@ 65/45kg
option 2 55/39

5 min bike erg
then for 5 minutes
7 calf raises
5 push ups
10 plate ground to OH 15/10kg

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8x 20s on 10s. off
all out assault bike for calories
rest for 5 min then:

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2 Rounds for time:
50 Double Unders
30 Alt. DB Snatch
10 Box Facing Burpee Box Jump Overs
Weights:
M/N 35-39: 22,5/15kg
M/N 40-44: 22,5/15kg
M/N 45-49: 22,5/15kg
M/N 50-54: 17,5/12,5kg
M/N 55-59: 17,5/12,5kg
M60+: 17,5kg

Timecap: 6 minutes

Me Tarzan, You Jane
For time:
5 Rope Climbs
40/30 Calorie Row
(Tiebreak)
20 Deficit HSPU
40/30 Calorie Row
5 Rope Climbs

Timecap: 9 minutes
Deficit: ~12/8cm
- scale: only movement
- scaled:no time cap

Every 1:30 x 5
-12 c2b

2 rest

Every 2:30 x 5
-15 t2b
-12 pistols

Voima
E3MOM, 4 rounds
strict pull up x3-6
* -kuminauha/matala tanko*

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

Weighted chin up 7RM

Lepo ja kehonhuolto! Hyvä syöminen/lepäily kotosalla!

5 RFT:

1000/850m Row
30 Wallballs 20/14p

CAP 40

Penkki 5x5 (40-45-50-55-60%)
-rinnalla stoppi + paineet pois

Ojentajat käsipainoilla 5x10
-lattialla maaten

Pystysoutu käsipainoilla 5x15