1-1-1-4-3-2-1 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

5 x 3 rinnallevetoa riipusta

Doesn't have to be a high rise pack.. just something heavy to carry. Hose, sandbag, dummy if you have it.

Mark out ~10m. One at a time run there and back (20m) with the heavy object. Immediately after running do 5 pushups then rest until its your turn to go again. Everyone does 6 sets as fast as possible

For time:
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Walking Lunges
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100/75 Push-ups
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Hollow Rocks
20 Calorie Bike, Row, Ski Erg or run stairs 1x

5 kierrosta

10 WB maastaveto
10 WB.n yli hyppy

Leppee

For time:
100 x double-under
100 x one-arm kettlebell snatch (24 kg)
100 x sit-up
100 x ring dip
100 toes-to-bar
200 x double kettlebell lunge with kettlebells in front-rack position

The WOD ends here, mark time and proceed til cooldown

COOLDOWN:
row 500m

BB bench press

"Omatoiminen WOD"

A.
Clean and jerk: 2+1 x5

B.
Pause Front squat: 4x2
(2s. Pause)

C.
3 rds:
10 Bench press
15-20 ghd sit up
10 Bent over row (kb/db)
20-40s. Hollow rock

Lunge: 10 rep
Standing Side Crunch: 10 rep
Burpees: 10 rep
Squat: 10 rep
Plank: 20 sec

(Before going to the next workout take about 20 seconds break)

E-Shane will do 2 sets.