5 rounds
5-5 Snatch+Tempo Press
5-5 Renegade Row
10 Diamond Push-up

Wod

Team of 2
300 Am Swing / Partner: Plank/
Tc: 15’

Complete as many rounds as possible in 10 minutes of

• 50 double-unders
• 100-m farmers carry

♀ 35-lb. DBs ♂ 50-lb. DBs

3 rounds
10/8 cal bike or row
10 passthroughs
0:15 couch stretch right side
0:15 couch stretch left side

With a partner
Buy in: 400m run together

4 rounds
30 Wallballs 20/14
30 box jump overs
30 Pull-ups

Rest 2:00

4 rounds
30 cal bike or row
30 clean and jerks 135/95

Buy out: 400m run together

40:00 time cap

RPE 7

30-45min work
60s. walk
60s. jogg
60s. run @80%

Tabata bike or row
0:20 fast pace
0:10 rest
X8

Then
Normal warm up

EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

Hypyt 5x3

Maastaveto 3x3x90%

Suorinjaloin maastaveto 2x20

SitUps 2x20

Pohkeet 2 x amrap

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

30 minutes outdoor walk or easy bike

Mobility

WOD
3-6 rds
20x thruster
20x russian twist
20x up right row