2 Rounds for time

1 km run
50 Wall Balls 9/6kg
40 Push ups
30 Deadlifts 95/60kg
20 Knees to elbow

10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

Push Press

3-3-3-3-3
1-1-1-1-1

Go Every 2:00

Deadlift and pushup technique training.

21-15-9 deadlifts (30kg) and pushups.
The exact time not known, but under 6 min.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

3 kierrosta
3 tucked front lever
10 KB Z press
10 hollow rocks

Back squat
3x6 2-3 RIR

70-80% of RM

Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

Buy in 2021 kg (dl, bs, fs...)

30 cal ski
29 slamball
31 cal row
30 db snatch @15kg
31 cal bike
30 box step over
31 cal ski
31 kb swing
30 cal row
31 burpee
30 cal bike
31 wallball

Cash out 2020m assbike

"Strength (load)

Deadlifts, sets of 3. AHAP.

---

Metcon (reps)

“Half Cindy”

AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats"