One-arm dumbbell bent over
-Use heavy dumbbell, but remeber keep good technic

102 x kyykky
96 x tupla
90 x situp
84 x punnerrus
78 x etuheilautus ylös 16 kg
72 x mave 60 / 40 kg
66 x hyvää huomenta kepillä
60 x tempaus 16 kg kahvakuulalla
54 x 50 cm boxihyppy
48 x rinnalleveto 60 / 40 kg
42 x leuka
36 x kaloria soutu
30 x hspu
24 x pistoolikyykky
18 x askelkyykky 60 / 40 kg tanko räkissä
12 x 120 m juoksu 60 / 40 tanko harteilla
6 x MU
Timelimit 90 min.

Eilinen/lepo

Take that previous weakness and perform the
following metcon:

AMRAP 15
8 of the weakness
40 double unders
30 seconds rest

On handstand walk, the 8 will be meters.

• Row/Bike/Run: 3min.

• 60s.+ 60s. Lunge complex

• 60s. Up/down dog

• 60s. Shoulder Mobility w/ band

• 2-3rds:
  6-8 Deadlift
  6-8 Wallball
  6-8 T2B
  6-8 Box jump

• Mobility...

• Work on Deadlift

60 Min of:
Row @ 60/70% MHR

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

10 tuck around the world @2,5kg
10 flag pole (brace the core)
5-10 strict ttb

Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

Open workout 11.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

AMRAP 30minutes (As Many Reps As Possible)
8 Thrusters (95#)
5 Tire Flips
5 Hand stand Push Ups

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps