Tempaus sylistä 3 x 3, (tytöt 20-30kg, pojat 35-45kg)

Tempaus polven päältä riipusta + maasta 3 x 2+1 (tytöt 20-30kg, pojat 35-45kg)

Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

YGIG
4 Rounds
10 cal assaultbike
15 wallball
-2min rest-
4 Rounds
10 cal row
10 thruster 40kg
-2min rest-
4 Rounds
5 devils press 22kg db
10 boxjump

EMOM 20min
5 deadlifts @50/35
5 power cleans @50/35
5 front squats @50/35

OPEN 18.5
11.6/12.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters 45/30
Chest-to-bar pull-ups

4-6 sets:
10 Ring rows
3 wall walks
30 second side plank each side with a leg lift

Saturday

Partner wod

EMOM 18 Minutes
1: Max cal Machine
2: Max Single Arm Devil's Press @15/10kg
3: Max distance Sandbag Walking Lunge @30/20kg

• One person works a full minute, the other rests, switch every minute Rx+: @22,5/15kg, @45/30kg

3 Minute Rest

AMRAP 15 Minutes (relay style)
8 Burpee Box Jump Over @60/50cm
20m Dual DB Farmer Carry @2x24/16kg
5 Partner Assisted Pull-up

• One person works at a time, switch after every full round

Rx+: @2x32/24kg, Strict Pull-up

2 rounds
12+12 half kneeling 1 arm db press
15 ring rows
rest 3 min