10 rounds for time of

• 5 weighted push-ups
• 10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.

Open Gym 1:30-3:00

Lepoja

2 - 4 - 6 - 8 - 10 Deadlift (100/70)
5 - 4 - 3 - 2 - 1 Muscle Ups (10 Pull Ups + 10 Push Ups)

• Every round starts with 200m Run

5 rounds for the maximum number or reps in an unbroken set of each exercise:
Pull-ups
Ring-dips

Penkki ykkönen!!!!

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

1. Warm Up AMRAP 3 min 5 HPC 135/95 10 assault bike calories
2. OLY Squat Snatch 5 x 3. Drop and reset each rep. 80%
3. Met-Con: Diane 21-15-9 DL 225/155 HSPU
4. Interval: 3 rounds Row 500 m 100 DU Rest 2 min

"Omatoiminen WOD"

10-14x
Bike erg: 30s.
Rest 30s.
Ski erg: 30s.
Rest 30s.

• go hard

Joka alkava min 13 min ajan

-10 x wallball
-5 chest to bar / 5 pull up / 3-5 negative pull ups