a) 12 wallball 20/14p
b) 5+5 DB snatch 45/35p

3-5 kierrosta aikaa vastaan

100 m juoksu
15 kyykkyä
10 punnerrusta
5 leuanvetoa

Shoulders & hips mobility

3x10 ghd sit up
3x10 ghd hip extension

20 Calorie Row
10 Thrusters (50/35)

DEADIFT
3-3-2-2-1-1-1-1

20 passthroughS
35 DUs
20 box jumps
35 DUs
20 pull ups
35 DUs
20 ring dips
35 DUs
10 + 10 pistols

For time:
60 kg Power clean, 21 reps
Run 400 metres
70 kg Power clean, 15 reps
Run 400 metres
80 kg Power clean, 9 reps
Run 400 metres

Pre-WOD:
5x5 Back Squat

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry

Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.

60s Work 20s Off

1) Roikunta
2) Perhosvatsat
3) BP Down Up
4) Ski
5) Run
6) Lunges
7) WB

Lopuksi: 30s + 30s + 30s=90 s (yllätys)

1-1-1-1-1-1-1