4x8 kevyt

• 45s.: Row/Bike - Spider lunge + twists
• 45s.: Row/Bike - Up&down dog

• 45s.: Row/Bike - Active shoulders (Handstand)

• 2 rds:
  8-10 Wallball
  6-8 Deadlift
  4-6 HSPU

• Mobility...

3 rounds
200m row
10 ring rows
10 passthroughs

Ring dip
8 reps x 6
*rest 1:30 between sets
*use band if needed. Scale to bar dips or dips off box.

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД

A.
W pair for time:
50 cal row
50 cal bike erg
200 T2B
200 WB
50 cal row
50 cal bike erg
*both row&bike - no rest
*t2b&wb both work all the time - split as you want

If done alone:
Complete 50 of everything and work all the time!
No rest

B.
W pair for time:
200 DU
60 BBGO
40 Snatch
20 Rope climb
200 DU
*Split however you want!

5 x 3

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Max DU unbroken

Rest day

At Helsinki 24.-27.7.2020