OH dumbbell press
50#x25
60#x25

Pull up machine
200#*25

Run
4.0 mph
15:00
1 mile

Crunches
50

WOD
buy in
800m run/500m walk
then
21-15-9
KB/DB thruster
sumo KB/DB DL
then
buy out
800m run/500m walk

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

CORWRK(16)
:35 on :25 off(complete four rounds-core circuit)
high plank
flutter kicks
low plank
russian twist

Finisher
:30 pigeon
1:00 cobra stretch

EMOM 20 min of:
- Odd min: COMPLEX: 3 deadlift + 3 hang full clean + 3 push split jerk @ RxC 50/30 kgs, Rx 40/20 Kgs, Sc 30/15 kgs.
- Even min: 3 Ring MU / 3 Bar MU / 5 C2bPU+5 Ring Dips.

Voimistelua:

Käsilläseisonta
Silta
Rengasvoimistelua

Ladder +3
Overhead squat 40kg
Pullup

Avovesi

E1,5MOM 5
10x Shoulder press
(30 / 50kg)

E1,5MOM 5
15x Knees to elbows

For Time:
400m Run / 100 DU
20x Pull up
400m Run / 100 DU
15x Pull up
400m Run / 100 DU
10x Pull up

Tc: 10min

AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.

• For Time:
Assault Bike 100/75 Kcal
MB Wall Ball (9/6Kg) 100 reps
Pull Ups 100/75 reps