Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a overhead walking db/kb lunge
switch arms each round
15 sit ups
20 dumbbell hopovers
record slowest round

Finisher
100 temp tantrum
1:00 min samson

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

Continue to add 50m and 1 rep per movement each round until the time cap is reached.
w/ Bike erg: start with 100m, Add 100m/rnd.
(50m/100m = 1 rep)

Barbell - 50 / 35kg

1. Jerk balance
   3 x 3 @ 40kg

2. Tall Jerk
   3 x 3 @40kg

3. Jerk drive
   2 x 3 @80kg

400m row
15-21 KBS 24kg
9-12 pull-up
90sec rest

FGB Style x 3

Min 1: Power Cleans @60kg
Min 2: V-Ups
Min 3: Burpees
Min 4: DU
Min 5: rest

Takakyykky x 2 x 6 sarjaa

Arvioi takakyykky 2 RM ja suorita 6 sarjaa 5 kg korotuksilla. Aloita harjoitus vähän kevyemmin, että pystyt suorittamaan 6 sarjaa todennäköisemmin.

Esim. takakyykky 125 kg 2 RM olisi 95 kg, 100 kg 105 kg, 110 kg, 115 kg ja 120 kg.

21-15-9

Pull-ups
Burpees

My first attempt and i died XD

For time
21 burpees
1 round di dumbell DT per braccio 22.5 kg
18 burpees
1 round di dumbell DT per braccio
15 burpees
1 round di dumbell DT per braccio
12 burpees
1 round di dumbell DT per braccio

3rnds
5+5 Bulgarian split squat
5+5 Death March