-300m Soutuu
-10 x Thruster
-5 x Jalkojen nosto

In a team of two complete the following for time with only one working while the other rests:
Row 650 metres
42.5/30 kg thruster, 90 reps
Run 1000 metres
90 pull-ups
Row 1000 metres
90 burpees
Run 1000 metres

5 x 1 raakarive + 3 raakaylöstyöntö

15k run

7AMRAP- 1min Rest- 7AMRAP

WOD A:
20 DB single arm snatch
20 DB box step overs (24”/18”)
20 push-ups (Dec/Inc)
* DB (50/30)

WOD B:
20 Box jumps (24”/18”)
20 Bulgarian split squats (BW)
20 Box Dips

3 rounds

30 russian twist
10 toes to posts
0:30 hip thrust hold

EMOM x10:
10 Burpee Box jumps

Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up

Tekniikat:
Etukyykky
Takakyykky
Seinäpallo

HomeWOD
100 Burpees for time