A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6

Leuan veto 10 RM
Valitse kuorma jolla pystyt tekemään 10 toistoa.

21 OHS 40kg
400m bike
15 t2b
400m bike
15 OHS
400m bike
12 t2b
400m bike
9 OHS
400m bike
9 t2b
400m bike

Emom 14 min

Odd Power clean 7x2
Even 3 broad jumps

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

Amrap 15min
5+5 bent over row (5 Pull Up)
10 Push Up
15 Sit Up

skaalattu
3 Ring Row
6 Kneeling Push up
9 Sit Up

WU
over alla pitkä

Dry run 3rds
2+2 bent over row or 2 Pull up
4 Push Up
6 sit up

Lepoja

Emom for 30min

-Row 12/10cal
-Kb swing 20x @ 24/16kg
-Du's 20-30
-Abmat sit-ups 20
-Rest