1. 20 cal row
2. Round of macho man
3. Round of cindy
4. Rest

1raakarive alkuun ja 3,2,1 raakatyöntöä, aallot, kaikki no feettinä. 2min välein.

For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x

200 cal for time

Pull ups 5
Borzov walk 10m
Sit up leg raise? Linkkari 10
Back squat 10
Hand raise thrust sitting 10
X3
1min rest between sets

Leg raise hold 30s
Mave 5
Push up 10
X3
Own pace

Assault bike 50 cal
Row 50 cal

EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal

Tempaus alleveto lantiolta, kaikki no feettinä. 1-3 toistoa. Lämmittelynä.

EILINEN tai

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

EMOM’9
1. 12 T2B (unbroken)
2. 40 sec sandbag hold 65kg
3. 40 DU