1 min: 15 cal bike
2 min: 15 cal row
3 min: 16 reps wall ball
4 min: rest

Increase with 1 cal / rep every week

1.) Dip power clean+thruster 4×3+3
2.) Power clean +jerk 6-8×1
3.) Bench press w/pause @chest 5×5
4.) 3×
A.1) heavy Farmer walk 30m
A.2) half kneeling press ×10
A.3) Russian twist ×20

1. 40s Soutu
2. 8 Kasakkakyykky
3. 4/4 Tuulimylly
4. 5/5 Yhden jalan lantionnosto
5. 6 Boksihyppy
6. 8 Polvien nosto roikunnasta
7. Pyörä
8. 6/6 Pallof press

For time:

• Row 1,000 meters
• 50 thrusters
• 30 pull-ups
• Row 750 meters
• 25 thrusters
• 15 pull-ups
• Row 500 meters
• 15 thrusters
• 9 pull-ups

♀ 35 lb ♂ 45 lb

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Teams of 2 Partner Wod
Partner : Plank Hold
4 min Work 1.5 min Rest
1. Taters
2. Alt Russian Swing
3. KB Diamond Push-Up
4. KB Sit-Up & Press
5. Goblet Squat
@12/20

Lonkkamobbailu

4 rounds for time
8 Front rack alt. KB reverse lunges LEFT @20/12kg
24 Double under
8 Front Rack alt. Kb reverse lunges RIGHT @20/12kg
24 Double under

3 mins REST

4 rounds for time
8 Kb snatch LEFT @20/12kg
24 air squat
8 KB snatch RIGHT @20/12kg
24 air squat

3 min REST

4 rounds for time
8 Single Arm KB thruster @20/12kg
24 Jumping pull up
8 Single Arm Kb thruster @20/12kg
24 abmat Sit up

Total Timecap: 35 mins

4 x AMRAP4
3min lepo amrappien välissä.

A)
12 Askelkyykky eteen vuorojaloin
12 Ground to overhead
12 Russian twist

B)
5 Burpee
10 Kyykky
12 Käsipainotempaus

5 x 10m