5 kierrosta

10 m vala-askelkyykkykävely (toinen käsi ylhäällä, toinen alhaalla)
7 toes to bar

4 round

2 rope climb
200m run
20 DB trusther
200m run

EMOM 5

1) 2-4 rounds:
10-25 ghd
5-20m hs walk

Rest 90s btw rnds

2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rm

After every set complete 1 legless, scale to 1-2 normal rope climb

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
4 + 4 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

• 60 Min of:
Row @ 60-70% MHR

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

Lepoja

Kelkantyöntö, 10 m pätkiä 2-3 hengen joukkueissa

8 min AMRAP