3 rounds of
1 min plank
10 hike
5/5 press
20 XV Up

Wod
5 rounds of

Amrap 3’
1 burpe
2 dead squat clean
3 push press
4 russian swing
Rest: 2 mins
@double 16/24

8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

Seal row 4x6

A: 8min emom 3x clapping push ups
B: Practice Hspu
C1: Bulgarian Split squat 3set
C2: SA Kb press 3set
D: For time:
10-1
Goblet squat @24kg Kb
Push ups

EMOM 32min:

1. Kulmasoutu x10
2. Käsipainotempaus oikea x10
3. Käsipainotempaus vasen x10
4. Vatsalihas x12

Push Press 10 RM

3 kierrosta aikaa vastaan:

• 80 askelkyykky vuorojaloin
• 50 selänojennus
• 50 istumaannousu

W-UP
2 sets:
10 Ring Rows
20 Plank Shoulder Taps
30 Jumping Jacks
20 Lunges
10 Knee Push Ups
Team WOD
For Time:
15 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
*Partner Double KB/DB Farmers Hold @2x24/16kg

rest 5 mins

15 Rounds:
12 Single Arm DB Deadlift (6+6) @22.5/15kg
10 Goblet Lunges
8 Single Arm DB Push Press (4+4)
*Partner Wall Sit

Kui aega
21-15-9 Tuck Ups
into...
21-15-9 Straight Leg Sit Ups
into...
42-30-18 Plate Russian Twists
.................
P1 21 tuck up, P2 21 tuck up, P3 21 tuck up, P1 15 tuck up, P2 15 tuck up, etc...

3 x 6 min AMRAP, rest 2 min (with pair)

You go, I go style

A.
8 cal erg
4 devil´s press

B.
8 KB deadlift
8 Box step ups (with KB)

C.
Burpee box jump over

3 rounds:

5-10 pull up
5- 10 push up
20s, hollow hold