5 rounds:

3 wall walk
5 pull-up
10 hollow rock
10 push-up
20 walking lunge
AMAP wall balls 14lbs

4min work 1,5min rest

4 x 3 min amrap

1 min break between rounds

• 12 Kettlebell swings 24kg/20kg
• 12 walking Lunges
• 12 Pushups
• 12 walking Lunges

Score is your total amount of reps

105 min
Aerobic work
15 min erg - crosstrainer, bike, row
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
20 side heel touches

Banded deadlift 3x12 reps

ULKO

Every 4min x3,
2min rest between sets

4x hill run
12 db thruster @2x22/14kg
5/5 alt. db snatch
AMRAP burpee over db

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
E2MOM x 5
4 reps @ 80% 1RM

20:00 AMRAP
30 Overhead Squats w stick
30 V-Ups
30 Reverse Lunges
Run 800m

10 kierrosta aikaa vastaan

1 Ring MU
5 HSPU

50 min
60 s. run/60 s. walk
7.15 km
7.02 min/km
121/150

Voima
E2MOM, 4 rounds
6-10 strict pull up
* -matala tanko*

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest