2 RFT

1' max cal Bike/row

1' rest

1' max Kb AS 32/24

1' rest

1' max Goblet alt step lunge

1' rest

1' max kb Snatch 32/24

1' rest

Penkkipunnerrus 8x3x55%
Kapea penkki 4x8-12
Pystypunnerrus 4x8-12
Pystysoutu käsipainoilla 3x20-30

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

In a team of two complete the following for time with only one working while the other rests:
Row 650 metres
42.5/30 kg thruster, 90 reps
Run 1000 metres
90 pull-ups
Row 1000 metres
90 burpees
Run 1000 metres

Välipäivä varsinaisesta WOD hommista.
50 pull-up
50 GHD
40
40
30
30
Sit loppu paukut vatsata. En siis päässyt loppuun asti. Nyt voin todeta, vatsan olevan niin kipeä, että JÄRKI LÄHTEE :)

15k run

In 15 min, find your three rep max front squat.

Tramppatemppuja

rope climbing technique