Concept2 RowErg 30min

Result meters.

5 rounds
30-45 sec on/15 sec off

Db snatch
Box jump
Ab mat
Row
Rest

AMRAP 25 min
5 db thrusters 22.5 / 10 kg
20 situps or 10 GHD
20 pushups
10 cal row

7 rft
5 push press 50kg
10 kettlebell swing 32kg
20 du

Deadlift 5-5-5-3-3

4 ringi:
200 m sandbag carry 20 kg
15 hand-release push ups
15 box jumps

For time: (WOD)
50 Front Squats 65/45kg (Barbell on floor)
*EMOM 6 Push Ups. Start at push ups
TC 12

Tempausveto korkea + tempaus
Useampi ja 25kg saakka

Tempaus ykkösiä
25,29,31,34,36,35,37,35

Rive+työntö
35,40,45,49,52,52,50
Viiskybäset ei oikein noussu, ojentajat kipeänä

Takakyykky kolmosia
35,50,60,60,60

Askelykyykkyjumps

AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

A: Bench press 5x6 @70%, amrap sista setet
B: Spoto press 4x1@60%, 20sek vila mellan repsen
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set