Rest and Relax.

5 Rounds For Time:
Run 200m
20m Handstand Walk
14 Pistols

PISTOL options
• Pistols to a Target/With Support (Band/Box)
• Weighted or unweighted Step Back Reverse Lunges
• Weighted or unweighted Box Step ups
(light weight - this is a gymnastic movement)

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

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4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

4 Rounds:
A) 30s T2B
Rest 15s
B) 30s KB swing @32/24kg
Rest 15s
C) 30s Thruster @42,5/30kg
Rest 3min
Liiku kovaa, mutta keskity hyvään liike tekniikkaan.

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

10 wallballs
5 push-ups
8 toes to bar

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up / down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6-8 Deadlift
  6-8 Front squat
  6-8 Front rack Reverse lunge

• Mobility...

• Work on: Front squat