In teams of 3
900 M Row
600 M Run
30 Power Snatch @60/42.5kg
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.

Rx+: @70/47.5kg

3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

AMRAP 7:
Wallballs 9 / 6 kg to 10/9ft.  

On the Minute [Starting at 1:00]:
5 Deadlifts 102.5 / 70 kg

Karjalan Kimppa
Sali kiinni

FOR TIME 15'
100 WALLBALLS 9/6
100 PUSH-UPS
100 MEDBAL BOX STEP OVER
PARTIONED THE REP AS WE NEDD

Dynamic stretching/rolling 5-10min

2-3 Rounds:
One arm DB Z-press 10/10 (kevyt paino)
One arm ring row 8/8
Face pull 10
One arm KB OH walk bottom up 15/15m

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 dumbbell step ups with reverse lunge(reverse lunge only, if you don't have a box)
30 mountain climbers
10 dumbbell tricep overhead extension
30 heavy jump rope/jump rope

Finisher
50 crunches
1:00 butterfly stretch

😀😃😄😁😆

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30