16 min EMOM of
1st min
6 burpees
6 T2B
2nd min
Jog
3rd min back to burpees and T2B
4th min jog......

Row 30s on 30 off

Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%

10 rounds:
3k Wattbike
10 T2b
15 wallball 20lb

90 min

1.Skill
A. HSW practice for 10 min

B. 4 RFT:
50 DU
10 m handstand walk > 20 HS shoulder taps NTW
Result: 7.58

2.Conditioning
A. 4 RFT:
20 cal AB
20 wall ball 20 lbs
15 DL @ 85 kg > 15 back rack walking lunges @ 40 kg
Rest 3 min between rounds
Results: 3.53, 4.02, 3.57, 3.50

3.Strength
A. 3 rounds:
Bottom up KB press 8/side x 6 reps
Side lateral raise 8 x 10 lbs
Bicep curl 8/side x 20 lbs

4.5 min AB

“Layup”

For Time:

75-60-45-30-15:
Double Unders
50-40-30-20-10
Sit-ups

Directly Into…
5-10-15-20-25:
Kettlebell Swings 32/24

Wallballs 9/6

A: 9min emom
1-3 jumprope
4-6 hopsasteg
7-9 Du practice
B: 5x3 broad jumps
C: 6x2min löpning vila 1:1
D1: Elevated SL calf raises 3x12
D2: Rkb swing 3x30

5 rounds:
5 overhead lunges (1.5/1.0), 5 weighted sit-ups, 5 kettlebell swings, 5 box jumps
rest 3 minutes

4 rounds:
10 OH lunges, 10 weighted sit-ups, 10 KB swings, 10 box jumps
rest 3 minutes

3 rounds:
15 OH lunges, 15 weighted sit-ups, 15 KB swings, 15 box jumps
rest 2 minutes

2 rounds:
20 OH lunges, 20 weighted sit-ups, 20 KB swings, 20 box jumps

40 minute time limit

(Brutal WOD -- finished just past 40 minutes)

Every 2min:
Ring MU: 7/9/7/9/7

2 x tabata

Alternating
Squat 20x8 Pushups 10x6, 5, 9