50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

5 rounds for time, you go I go:

20 cal row
20 ttb
20 cal assault bike
20 oh box step up (20kg)
20 cal row
8 power clean (60kg)
20 cal assault bike
14 chin ups

TC: 40min

On the 5:00 x 5 rounds
12 cal bike erg
400 m run
12 ttb

Takakyykky

6 x 2 x 80%

Kyykkyyn työntö niskatsa, tempaus leveydellä

8 x 2 x 50-70% (te)

Työntöveto

1x3x100%
2x3x105%
1x2x110%

150 vatsaa.

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

• Rest the same as your work

EMO6M
1) push up
2) abs
3) ring row
4) superman etc back- muscles movement

For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu

Partner WOD, alternate full rounds
10rft
3 Power Clean 60/40kg
5 OHS 60/40kg
7 HSPU