10RFQ
Row 25 Cals
aim is to complete within 30 strokes
rest 30 seconds

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

ja huoltoa 40 minuuttia

15 min amrap:

12 power clean 50/35kg
30 du / 60 su / 15 box overs
12 wallball 10/6kg / single arm db thruster 20/15kg
30 du / 60 su /15 box overs

Weighted Sit-Ups 3 x 15-20 reps

D.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

A,
Strict Snatch Pull from hip + Tall Snatch
(5-6 sets 1+1 x2)

B,
Tempo Snatch Deadlift + Snatch
(5-6 sets 1+1x2)

1) 10-15 KB Swing 32/24
2) 10-20 Wall Ball
3) 10-20 BoxJump
4) 30-50 DU
5) 10-25 GHD sit-ups

Workout time should be close to one minute. Use remaining time for transition. Go AHAFA but keep steady phase. Scale if needed!

WOD FOR "MAR":
For time:
- 500 m row.
- "FIVE":
- 5 Box jumps (24"/20").
- 5 Wall climb.
- 5 OH Lunge (50/35 Kgs).
- 5 Medball sit-up.
- 5 Thrusters (50/35 kgs).

amrap 10:
10 push ups
15 ttb
20 air squat

mave 4x6 (n. 75%)