3 kierrosta aikaa vastaan

200 m soutu
15 vaakarengassoutua
10 valakyykkyä

Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

Practice
20 Wall Walks/ wall climbs

Aikaa vastaan. For time.
100x Thruster 30/40kg

Voimatempaus + vauhtipunnerrusniskan takaa 5 x 3 + 3

Weighted Strict Pull-up 10-10-6-6-10-10, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip -----, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last 2 sets of 10 are also a max weight set, but you will of course have drop the weight down.

Once you're thoroughly warm, you should push hard with the max sets. Try to stick to the rep schemes but don't worry if you misjudge the weight and get them a little wrong. For example, if you get to 10 reps on your last set and there's still more in the tank, going to 11 or 12 is OK. Equally, if you go a little to heavy, going down to 9 or 8 reps is also OK.

3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core strength
100 sit ups

E2MOM 30 bicycle crunches

WOD
Double tabata
0:40 on 0:20 rest
EMOM 30:00
Min 1: row calories
Min 2: KBS
Min 3: air squats
Min 4: bike calories
Min 5: sit ups

Lepoja

Teams of Two AMRAP 24
Row Calories
Push Ups