5k+ Loop at Audubon Park
10 strict hspu
20 bar ups
30 Strict Pull ups
40 t2b
50 dubs + unbroken

2 rounds for distance:

12 min Bike Erg
3 min rest
12 min Row
3 min rest

2, 3, 4 minutes (36min):
- Skillmill Run
- AB
- Row
- Ski

• Flow: 2 minutes of each machine, then 3 and finally 4. 36 minutes total. No rest btw.
• Score: Total meters

E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

Amrap 20
Ladder +2
2 push press
2 v up
200 m bike (100 m=1 rep)

200 weighted walking lunges 20kg
50 weighted box step ups 16kg
50 abmat sit ups
50 back squats 20kg
50 hollow rocks
50 alternating Lateral squats 20kg
50 overhead squats 20kg
200 walking lunges (body weight)

Etukyykky
5 x 2
*Pyri pitämään sarjoissa parin toiston vara.
*Raskaita, mutta hyvin liikkuvia toistoja.
*Lepää 2 minuuttia sarjojen välissä.

Every 8 min, perform 15-12-9 following couplets:

Row + wallball
Airbike + double kbs
Ski + db snatch

Rest the remaining time. Maximum power oitoit for each set.

Didn't write down WOD

120 min
Warm up 20 min

1.HSW
- 25 m.

2.MU
- Skill drills
- MU 7x1 + 6x2
- MU+HTR 3x1+1
- Total of 22 MU

3.Ring muscle up accessory
A. False grip hollow hang
- Accumulate 60-90 s. in 15-20 s. intervals - 5x15 s. / 75 s.
B. Strict ring muscle up
- Accumulate 6-12 reps - 6 x 1 reps

4.Snatch + Overhead squat - not done

5.Accessory - not done