1. Push-up 10
2. DL 6 @110kg
3. T2b 10
4. Push press 10 @40 kg
5. Db snatch 6+6
6. Pull-up 10
7. Burbee 10
8. Rest

Shoulder press 3x5
Penkki 3x8

Käsilläseisonta 5x niin kauan kun pystyt

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

Three 4-minute intervals of

21-calorie row

Then, as many rounds as possible of
- 7 deadlifts
- 14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Partner wod

AMRAP 12 mins
50 thruster @empty barbell
50 KB USA swing @24/16kg
Remaining time max meter row!

Goal : 1000+m on the rower!

Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
1000m row
50 KB burpee @24/16kg
Remaining time max rep Thruster @empty barbell
Goal : 50+reps

Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

3 mins rest

AMRAP 12 mins
(Relay style )
250/200m row
5/5 KB snatch @24/16kg

Goal : 3+ rounds each person
One person completes a full round before you switch!

A1) shoulder press käsipainoilla boxilla istuen 3x8
A2) hauiskääntö 3x8
A3) kulmasoutu 3x8+8

A1) Tempauksen high pull riipusta 5x2
A2) tepmaus riipusta 5x2

Rowing intervals

5x500m Row

Rest 2min between intervals

For Time
10-9-8-7-6-5-4-3-2-1
DBL KB Deadlift
2-4-6-8-10-12-14-16-18-20
Box Jump Overs
@32/24kg
@24/20"