Row Intervals

• 5x1km Row (VK 2) *rest 3min between sets

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

Voima
E3MOM, 4rds
2xDB Shoulder press 8-10
Renegate row 8-10

WOD
PariWOD: amrap 20min, u go, i go
Ergo meters

Ojentajat

9 rounds for time:
3 rounds:
3 worm clean
5 burpee over worm
30 toes-to-bar (share anyhow)

3 rounds:
5 worm thruster
5 burpee over worm
30 pull-up (share anyhow) / worm hold

3 rounds:
7,5 m worm lunges
5 burpee over worm
3 synchro wall walk

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders

Incline bench press smith 3x5

AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber

Power snatch 4x3, 3x2

Deadlift

• 10-8-6-4-2

*isommat painot ku viime vkolla
* E3MOM

Bench Press

• 8-6-4-2

*E3MOM
*1s Pause in Bottom
*RIR 2

Metcon

4x3min on/2min Off:

• 25 GHD
• 15 Cal Ski (Damper 8)
• AMRAP: 1-Arm Devils Press @22.5kg