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

Ninjat:

21-15-9 x thruster (max 30/20 kg) + 42-30-18 x vuorikiipeilijää
Superkids:

15-12-9x thruster (käsipainot tai kevyt tanko) + 21-15-9x vuorikiipeilijä

3000 Row
300Du
3000 Row

12 min AMRAP
10 burpee
1 rope climb
20 goblet squat

Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.

8 Rounds (4 Rounds each), teams of 2:
15 Box Jumps 75/60cm
10 Lateral Barbell Burpees
5 Squat Cleans 50/35kg
*One person completes full round before switching

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

20 hspu
17 power clean
20 t2b
17 deadlift
20 push up
17 kbs
20 pull up
17 burpee

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
400m x 2
2:08
2:04

WOD
Run 400m
15 Lunges (each leg)
15 Rows
15 KB Goblet Thrusters
15 TTP
Run 400m

Back squat 5 RM, then 3x3 @ same weight