3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: Recovery

Shoulder press 2x7

AMRAP 12min
12 Wallball Shots 9/6kg
12 Kbs 20/16kg
12 Kettlebell Snatches 20/16kg
100m Sprint

Biking for 60 min
Every 5 min:
10 burpees
10 GTOH with plate

Push press 5x2 @heavy weight ca 90%
+
E2M for 24min
1: HSPU x submax reps
2: Alternating kosack squats x12-16
3: Strict pull ups x submax reps
4: D-ball carry x30-45sec

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

Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

Buy in 2021 kg (dl, bs, fs...)

30 cal ski
29 slamball
31 cal row
30 db snatch @15kg
31 cal bike
30 box step over
31 cal ski
31 kb swing
30 cal row
31 burpee
30 cal bike
31 wallball

Cash out 2020m assbike

Rinnalleveto + saksityöntö,

3 x 1+1, 90 - 95 %

Clean
3x3
3x2

With quality

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch