4x4 push press
-increase weight on every set
-rest 90-120sec between sets

4 x
7 around the worlds https://vimeo.com/175741763
20 Tuck Crunch https://vimeo.com/177187933

5 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets

E2MOM for 8 rounds,
3 x bench press, AHAP.

Odd min: Partner A does the bench presses
Even min: Partner B does the bench presses

The result is the total of kgs pressed (the sum of all the kgs of all the presses)

Harjoitellaan kippi + varpaat tankoon

Harjoitellaan valakyykky

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 jing jang
10 swing kicks
20 jax

Metcon/*Rx(20)
Open gym
Make up a missed wod from this week, or last, or from the past.

We will resume hero/girl wod Friday next week.

Finisher
stretch and roll
100 bfsu

AMRAP

2 rounds:

1 min max reps burpees
1 min lepo
1 min max cal row
1 min lepo

4RFQ
2 Back Squat at BW+10% (3010)
3 Sticky Landings
4 High Box Jumps
Rest 2/3 Mins Between Rounds

3 Rounds for time:
20 Power snatch
20 Front rack lunge steps
20 Ab-mat sit-ups
@43kg

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.