5RFT
20 kb snatch 24/16kg
7 Front squat 60/40kg
20 sit ups

1 round = 1 min on / 1min off
2 round = 1min 15s on / 45s off
3 round = 1min 30s on / 30s off
a. assault bike or rowing
b. 10 deadlifts @40% of 1rm + amrap of bar over burpees

c. 30sec of max DU + wall ball shots
d. 100m shuttle run (5x10+10m) + amrap of lunge walking @ 16/24kg KB (goblet hold)
REST 2 "EXTRA" MINUTES AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN 30sec BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

TOTAL TIME FOR THIS WOD IS 30 MINUTES (1 round is 10min with 2 extra rest minutes). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!

A. (4x40% of max kipping pull ups ) + 2 reps
90 secs step ups recovery and slow pace.

For time:
21 deadlifts, (102.5/70kg)
21 handstand push-ups
15 deadlifts, (102.5/70kg)
15 handstand push-ups
9 deadlifts, (102.5/70kg)
9 handstand push-ups
21 deadlifts, (143/93kg)
15m handstand walk
15 deadlifts, (143/93kg)
15m handstand walk
9 deadlifts, (143/93kg)
15m handstand walk

Time cap: 9 min.

Scaled: (Ages 16-54)
Men deadlift 61kg. and perform hand-release push-ups,
then deadlift 83kg. and bear crawl
Women deadlift 43kg. and perform hand-release push-ups,
then deadlift 61kg and bear crawl

3 sets (max 15 min)
Weighted box step ups barbell front rack
6 reps/ side (non alternating)

Gymnastic swimming

Do 3 rounds of the gymnastic swimming routine. 20 reps each of the movement per round.

Guaranteed burn on the shoulders.

Every 2,5 min x5
3 reps @ 60% 1RM
-hallitusti 2-3 sekkaa jarruttaen alas ja mahd räjähtävästi ylös
-sarjan jälkeen 3 kertaa polvet rintaan hyppyjä

In teams of two AMRAP 20 of:
12 Wall Ball shots 9/6kg
9 Knees To Elbows
6 Renegade rows at moderate weight

1 working/1 resting.

21-15-9

-Shoulder press, you choose the weight.
-Weighted hollow rocks
-ring row
-cal row

5 kierrosta alkavalla minuutilla

1. max cal soutu
2. 10-15 pallonheitto istumaannousu
3. 20 hyvää huomenta kuminauhalla