Back squat 1x6, 1x5, 1x4, 4x3. Sets of three at approx. 85%.

3 rounds for time
- 30 Kb Swing (24/16 kgs).
- 15 Burpees.
- 30 sit-ups.

For time:

• Row 1,000 meters
• 50 thrusters
• 30 pull-ups
• Row 750 meters
• 25 thrusters
• 15 pull-ups
• Row 500 meters
• 15 thrusters
• 9 pull-ups

♀ 35 lb ♂ 45 lb

European masters throwdown.
For time, time cap 12 min.
250 m Row
20 thruster (men 45 kg, women 35 kg
20 pull-up
400 m run
20 pull-up
20 thruster
250 m row

2) 1 clean + 1 hang clean + 1 shoulder to overhead combo, find your max weight in 5 minutes
3) After WOD 2 4 min. amrap T2B, every drop from the bar 2 lateral bar over burbees.

5 rounds for time of:

20 thrusters @35kg
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50 meter bear crawl

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

4 kierrosta
Takakyykky x 7 ja samantien ohs x 3

Kuulalla etsi max kompleksi paino:
10x (sumo?)mave high pull
7x rive kyykkyyn kahella kädellä
5+5 askelkyykky eteen

AMRAP 12min
1-2-3-4-5 etc

Pull-ups
Pistol squat alt.
Abmat sit-ups
WB 6/9kg