140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 4x2

2.Strength
Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Weighted push ups - 5 kg plate

3.Conditioning
WORKOUT 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.11.6
Round 2: 2.10.4

Box backsquat 6x3 (5s)/ 3min
Go heavy!

AMRAP 15

21 WallBall 9kg
15 C2B
21 WallBall 9kg
15 C2B
21 Wallball 9kg
9 Bar MU
21 Wallball 9kg
9 Bar MU
45 Cal Row

2 rounds
40 wallballs
20 burpees
10 power cleans 135/95

Rest 3:00

2 rounds
100 dubs
25 TTB
10 front squats 135/95

Time cap 26:00

4 RFT
-400m row
-10x transverse medball toss per side
-3x ground and pound complex (3x elbows per side, 3x punches per side)
-10m sprint
-10x knee strikes
-10m sprint
-20x ski erg

27-21-15-9-6
DL
Knee raises
Row 12cal

3x3 heavy set ja sen jälkee 2 settiä 80-90%

A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set

Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees