20 Min AMRAP;
50 Wall Balls
15 C2b
20 Russian KBS 32/24kg

12min 30s töitä/30s lepoa

1. Tuplanaruhyppy
2. Rengassoutu
3. Etunojapunnerrus

5 rounds

EMOM

*12/9 Cal Row
*12 DB lunge
*30-50 DU
*20 hollowrocks
*20 superman rocks
*20 sec side plank hold (L)
*20 sec side plank hold (R)
*10-20 underhand kips

This is for recovery. Take it easy.

(lasts 40 min)

5 sets, E4MOM:
3 Back Squat, AHAFA
15-25 GHD Sit-Up
6+6 Seated DB/KB Press, AHAFA

Start a new round every 4th minute. Scale if needed.

For time

90 cal row
60 Front rack lunges (30 steps/side)
30 Pull-ups
15 Hang power snatches
5 rope climbs

L1: 40/30kg /Kipping pull-ups/Normal climb

L2: 50/35kg / C2B/ Legless

Timecap 25 min

For time:

25 DU
100 push ups
50 DU
50 push ups
100 DU
25 push ups

6 kierrosta parin kanssa

12 Yleisliike
19 Tuplanaruhyppy
17 Etunojapunnerrus
20 Käsipaino/kahvakuula maastaveto
17 Leuanveto

aloita synttärit
100 m Farmari kävely käsipaino/kahvakuula

Find your shoulder press 1 RM OTD, in 7 minutes. (Floor)

After that perform following complex shoulder press + push press + plit jerk

2x1+1+1@95% Shouder press
2x1+1+1@85% shoulder press
2x1+1+1@75-80% shoulder press

Complete

50 high to low rows/ arm
50 reverse flies / arm

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.