40-30-20-10:
Banded Hammer Curls
*20s Hollow Hold after each set
+
- Active Straight Leg Raises x 10 reps each side
- Scorpion Stretch x 60s each

In every 5mins x7 sets:
500m row
10 ttb/knee raises
10 wall ball
10 burpee over the rower

Score is the best interval time

Power snacth+Hang squat snatch 4sets
Squat snatch+3OHS 4sets
Snatch pull 5x3

A: 4sets
Russian step ups x10/each leg
45sec rest
Ring rows x10 @2111
Rest 45 sec
Push ups x10-15 @2011
rest 45 sec
B: Partner WOD
12min amrap
12 wall balls
12 burpees
*Alternate rounds

• For Time:
Toes to Bar 50 reps
Burpees 50 reps
Pull Ups 50 reps
Plyo Box Jump Overs (60/50 cm) 50 reps
MB Wall Ball (9/6Kg) 50 reps
Row 50 Kcal

Shoulder Press 10-10-10, add weight for every set, then max reps @ 50%

150m alkuverryttely (esim. 50m vapaauintia, 50m selkäuintia, 50m rintauintia)
4x25m myyräuintia/koirauintia (vapaauintia, mutta kädet eivät palaudu veden pinnan yläpuolelta)
2x(100m potkuja kevyesti, tauko 30s + 2x25m potkuja kovaa)
100m uintia
4x75m uiden
4x50m (25m potkuja+ 25m uiden)
50m loppuverryttely

Köysikiipeily
- jalkalukko

Käsilläseisonta, käsilläseisontapunnerrukset raakana ja kippaamalla,
käsilläkävely

row 2000 meter

For time:

50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups