Find 10rm back squat. Warm up and the then go for it.

Vinkki: tarkista aiemmin tehty 8rm.

Cool down:
Kevyttä hölkkää 5-10 min ja sen jälkeen rullaa jalat

Muprh prep (eroaa torstain wodista hieman)

Cindy EMOM style as long as possible (max 20 min)
5 pull ups
10 push ups
15 air squats

Goal is to hit min 10 rounds so feel free to scale down the reps if needed.

Option B, every 2 min or every 3 min as long as possible

Mary
5 hspu
10 pistol squat
15 pull ups

Pendlay row 2x8 & 1x12

AMRAP 12
2 rope climbs
4 Strict HSPU’s
10 box jumps, 30” box

2-2-2-2-2

"Omatoiminen WOD"

A.
Run easy 400m

2 rds:
8 Wb
8 Box jump
Run easy 400m

Mobility...

B.
"Kelly"
5 rds:
Run 400m
30 WB
30 Box jump

(Time cap: 30min)

C.
Cool down:
walk 5min...
Romwod

Biking outside for 97 mins (37,4 km)

Toutes les 3 mins sur 12 min
400m run
10 Power clean
10 Kipping pull up

Hang power clean
3x 135#
3x 155#
3x 185#
1x 205#
1x 215#
1x 225#
1x 235#

Push Press
2x 165#
2x 170#
2x 175#
1x 175#

4 rounds for time of
30x double unders
15x squat thrust
3x deadlifts @ 185#

5 kierrosta

500m soutu
15 ilmakyykkyä
13 boksille askellusta
10 vatsarutistus+ seinäpallo