• 75 Kcal of:
Row @ max effort

Strengt FS
Wod 20’
20 thruster
20 burpee over dumbbell
20 push ups on dumbbell
60 du

For time
2 rounds
8 power snatch 50kg
8 bar facing burpees
2 rounds
8 power snatch 45kg
8 bar facing burpees
2 rounds
8 power snatch 40kg
8 bar facing burpees

AMRAP 12

20+20 DB thruster 35/25p
10+10 DB snatch 35/25p
20 db over burpees

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

8x3 bench press 45-50%1rm after bench 5 clapping push ups.

Rest 90sec.

2 rounds parin kanssa

1 min max m kelkanveto
1 min max m kb oh carry pohja kohti taivasta 5m vuorokäsin
1min max reps kivi/slamball olan yli vuorotellen
1min max m säkinkanto

In teams of 2 for time:
3 rounds:
1,2 km team hill trail run or 100 cal ski (together)
30 med balls (50/40/30 lb) onto box (48”/40”)
40 med ball squats (50/40/30 lb)

Running shoes needed! Share the med ball movements.

4 min lacrosse-pallolla selkää
2 min/puoli lacrosse-pallolla forkut
2 min/jalka lacrosse-pallolla jalkapohjat

4 rds
10x Barbell Thruster
10x Push up
10x Situps

Then

5 rds
7x Back Squat 60k
10x Burpee Box Jumps
Carry 45k 80m

16:56mins

Then 5k run - 21:37mins