Amrap 25min (For quality&pump, not all out)

20-50 DU
2-3 rope climb
5-10 push up
10+10 DB row
10+10 DB lunge press

Push press 5-5-5-5 reps

E2:30MOM x5:
5 box HSPU / Pike push up / double db press
10 air squat
15 deadlift

Target: rest > 60s per round, if needed scale with reps e.g. 4-8-12

Rest day - what did you do?

extra

for reps:
40s ON, 20s OFF x14 (7 rounds)
1) burpees
2) bike cals

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from
fingertips with arms overhead.

Scaled WOD
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and
elbow with arms overhead.

Swim 750 m

In honor of the late and great Lazar Dukic.

A,
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - For time:
50 Echo Bike Calories
40 No Push-up Burpees
40 Echo Bike Calories
35 No Push-up Burpees
30 Echo Bike Calories
25 No Push-up Burpees
20 Echo Bike Calories
17 No Push-up Burpees
10 Echo Bike Calories
8 No Push-up Burpees

Complete in teams of 2.

One person is on the bike while the other is completing the no push up burpee. Switch when both have completed the work.

TIme Cap: 22 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Banded Walk 7,5m
Banded Backwards Walk 7,5m
50 Seated Band Leg Curls

TEKNIIKKA
Heilurit
Rive
Vauhtipunnerrus

300 FOR TIME
Heilautus 100
Rive 80
Kyykky 60
VP 40
Abmat sit up 20