A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)

AMRAP 20 with partner:
100 du
50 wall balls
30 burpees

Split evenly.

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

5@75%
3@85%
1@95% +

5 rounds for time
5 Push-ups
7 Burpees
9 Air squats
200 m run

With weightvest 10/6 kg

3 Round
A1 Shoulder press x 8 dumbbell/ kettlebell (varat 3/2/1)
A2 One hand ring row (varat 3/2/1)

E4MOM for 24 min

6 heavy back squats
+
3 high box jumps

5 rounds for time:
75 DU
50 Mountain climbers (2=1)
25 Lunge steps w/ one DB 20/15kg
- Voit pitää käsipainoa miten ja missä haluat.

5 backsquats

Bench Press
5-5-5-4-4