For time
3 rounds

800m run
400m farmers walk with dumbbels
800m run
400m kettlebell frontrack walk

EMOM for 8 minutes
A. 4 Clusters followed by
B. As many burpees as possible in the remaining time of the minute.
Repeat A and B every minute on the minute for 8 minutes.
Score is the number of Burpees performed in the 8 minutes.

5x3 Push Press

FT
20 Rope Climb
30 Shoulder to Oh

AMRAP 10'
100m OH Walking Lunges
50 Ab Mat Sit Ups

Quick triplet:
21-15-9
- Wall Ball 9kg
- Kb swing 24kg
- 30sec hollow hold

Aamucardio: E3MOM 30 (10 rounds)
20/15 cal bike
25 Deadlifts 60/45
30 Double unders

1.
3x15min AMRAP, 5min lepo. Rauhallinen tahti, ei punaviivalle.
A:
200m Run
20 Wallball 9/6kg
10 Strict HSPU

B:
250m Row
20 Box Over Jump 60/50cm
10 Chest to Bar

C:
1000m Assault bike
20 KB Swing 32/24kg
10 Toes to Bar

Wod#1 - 15 wall balls (20/15)
10 C2B pull-ups - scaled & used purple band

Time: 12:15

Wod#2 - mini death by 10 metres
* start with 80 metres and every minute, increases to 10 metres until you cannot complete the round in that minute

Result: 13

Leukoja opetellaan...eli kippaamista ja heiluria haetaan..
lisäksi käsilläseisonta + käsilläkävely + HSPU elikkäs Hand Stand Push up tekniikkaa viedään eteenpäin.

7 rft

15 wall ball 9/6
12 box jumps
10 Db Snatches Alt 22,5/15

A.)
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a heavy, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

B.)
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)