ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

For 30 minutes

5 pull ups
15 back squat 40/30kg
30 sit ups
10 push ups

800m running

5 rft
8 m single dumbell front rack walking lunge
25 wall ball da 12kg target 2.5m
8 m single dumbell front rack walking lunge
10 single arm devil press 24kg

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

WOD
4rds
6-12x KB press/side
rest 30s
6-16x KB/DB bent over row/side
rest 30s

3rds for quality
10x V-up
10x hollow rock
10x single leg V-up
10s hollow hold
rest as needed

5 RFT
12 hang power cleans 115/75
8 DB Push press 50/35
20/16 cal bike or 24/20 cal row

Emom8 1 power clean @80% 1RM

Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
 
*Standard masters (40+) will use 90/60 kg in the deadlift.

Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
 
*Scaled masters (40+) will use 70/50 kg in the deadlift.

Timecap 22min

Benchpress amrap @80%