Tule salille tekemään väliin jäänyt treeni, mobbailemaan, treenaamaan heikkouksiasi tai muuten vaan pölöilemään.

Team of 4
9-15-21-21-15-9
Sync OHS
Sync double db snatch 22,5/15
HSPU total
Do in pairs - other pair max cal row+ski

Team of 3
6 rounds FT
12 sync ohs
12 sync double db snatch
12 hspu total
One at rower each round - total 240 cal

A: Ski erg 400/350 m
B: Bike erg 20/15 cal

Continue until the 10 km of ski erg is completed.

3 Rounds, 3 min on, 2 min off:

20/15 cal Air bike
20 T2B
AMRAP of movement X:

Round 1: DB Squat 2x 22,5/15 kg
Round 2: DB Thruster 2x 22,5/15 kg
Round 3: Devil's Press 2x 22,5/15 kg

1RM deadlift with snatch grip

Takakyykky

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

200 DL 100 kg
Partner WOD
You go, I go

Maastaveto 3x5 re grip 75%
Pyöräilijän kyykky 3x7 3sec alas ja 3sec ylös
Rengasleuat 4x6-10
Alataljaveto 3x10 pause
Rengadippi pidot 3 x Max / asento
I-Y-T 2 x 10/asento

A, EMOM 8 min:
1, 3 Attempt Handstand Walk to Wall
2, 3 Feet Assisted Ring Muscle Up (or Partner Assisted Ring Muscle Up)

Rest 3 min

B, 5 Rounds for time:
15 Sec Handstand hold to Wall
1 Rope Climb 15 feet/457 cm
2 Wall Walks
5 Box Dips
Rest 1 min between rounds

Rest as needed before C (practice on crossovers)

C, 3 Rounds for time:
10 Single Unders Backwards
20 Double Unders
15 GHD Sit Ups