For time:
20/16 Calorie Row
15-25 Wall Balls (20/14)
rest that time what partner uses for her/his own round
15-25 Wall Balls (20/14)
30/24 Calorie Row
rest that time what partner uses for her/his own round
40/32 Calorie Row
15-25 Wall Balls (20/14)
-so I do 20 cal row + 25 wb then you do same and I will rest that time.. and keep going until both finish last 40/32 cal row and wb shots round.

EMOM 5

1 x Jerk Behind Neck + Jerk@40-50%

Push press 3RM

Rinnalleveto kompleksi alkavalla 2 minuutilla

5 x veto + raaka rinnalleveto + rinnalleveto riipusta + raaka työntö

2 sets
4 rounds for time
10-15 toes to bars / v-ups
16-20 front racked lunge walking steps @15/22,5kg's
rest 5 min bwn sets

(keep your hand healthy, change for v-ups if they start to rip off)
Time cap 12 mins for each set.

20min Soutu/Pyörä

ja 4min välein 15-20 pallonisku + 6 varpaat tankoon selinmakuulla (tavoite 1min )

Quality & Big Weights 25 minutes :

12 Bench Press (AHAP)
25 Wall Sit Ups
6 Renegede Row
12 Biceps Curl w/ Barbell (AHAP)

Rest between movements as needed.

3x3min, 1 min lepo intervallien välissä

3-6 varpaat tankoon
6-9 boksillenousu kahvakuula eturäkissä
9-12 kahvakuula rinnalleveto

Raaka työntö 5x2, maltillinen vakiopaino

samat painot, alkavalla 2 min.

AMRAP:
A) 6 thruster (40/30kg) + 6 Bar over Burpee
B) 6 TTB + 6 Box over Jump