Deadlift

Every 45 sec x 15: 1 rep @80-85% of most recent 1RM

Drop the bar as soon as you've reached lockout

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)
15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

5x3 hartiavauhtipunnerus
5x3 valakyykkyallemeno
5x3 tempausallemeno
5x3 tempaus

Rive riipusta + vauhtipunnerrus
4 x 3+3

Rive +työntö
2 x 1+1

+lyhyt loppujumps

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

AMRAP30

16/20cal row
20 Crossovers
16/20cal bike erg
20 Burpees
16/20cal Assault bike/Ski
20 Box jump overs
16/20cal Ski/Assault bike
20 D-ball sit-ups

For time:

✨28 and Thriving✨

280m row buy-in

28 wall ball 14 lb
28 deadlift 50 kg
28 cal echo bike
28 KB swing 16 kg
28 box jumps
28 DB snatch 15 kg
28 burpees

280m row cash-out

Emomx8

Minuutit 1,3,5,7
1 power snatch

Minuutit 2,4,6,8
1 squat snatch

@70-80% of 1RM (squat) snatch

• hyvii terävii nostoja

For time

• 400-meter run
• 50 air squats

side plank banded row 3x10/10

KB DL w. rotation 4x5/5

superset, 4x:
5/5 ring row w. KB front rack hold
5/5 windshield vipers

7' AMRAP
8 pike push up/ HSPU
2-4-6-8...etc. ttb

3x3
Viikko 10/16