Min1 - Farmers walking x 60m
Min2 - ttb x 8-16
Min3 - front rack carrying x 30 m
Min4 - wall ball shots 8-16

Odd min : Rowing for 40 sec @80%
Even min : burpee box overs x 5-10 reps

3rds
Barbell bent over row supinated grip 8 reps
Banded face pull with stick 8 reps (tempo)
Weighted plank hold 30 sec

-liikkeiden välissä lepo 1 min

Taito kahdella kahvakuulalla parin kanssa

5 sarjaa
1 sarja = 5 x 1 maastaveto, 1 kulmasoutu, 1 rinnalleveto, 1 työntö

2-4 rounds, rest as needed:

1) 5 Thruster 3 for 1 KB/DB
2) 5 High Box Jump
3) Row 30cal
4) 5-15 Strict Ring Dip
5) 5-15 Strict Pull-Up
6) Airbike 30cal
7) 10 Wallball 2 for 1
8) 10-20 GHD Sit-Up
9) Run 400m

RPE 2-3, go by feel

EMOM 12
Min 1: Single arm OHS right 6 reps
Min 2: Single arm OHS left 6 reps
Min 3: Hollow hold 20-30 sec
Min 4: DU 50 reps

AMRAP 3

30 burpees
remaining time bar MU

rest 2 minutes

AMRAP 3
30 burpees
remaining time TTB

rest 2 minutes

30 burpees
remaing time C2B

3 rounds

3-7 ring dips
3-7 strict chest to bar pull ups
30 sec pull up hold
30 sec ring dip hold on the top position of the dip
2 min rest

In the end, accumulate 2 min in L-sit hold

3 kierrosta aikaa vastaan

5 MU
15 HSPU
30 Wallball shots (20/14lbs)

Scaled option:

15 c2B/ pull ups / ringrows
15 HSPU from the box
30 wallball shots (8/14 lbs)

2 Mins 30 secs on: 2Mins 30 secs off (6 Rounds)
A. 20/15 Cal Row
15 Thrusters 45kg
Max Burpees over the bar

B. 15 Burpee box jumps
20 Pull Ups
Max Russian Kb Swings 24/16Kg

Post total reps to wodconnect