B) 4 rounds in pairs
500m row
15 bench presses 60/40kg

Tempaus 1RM

E2M x 4

1 snatch + 1 hang snatch @80%

Toistot pitää pysyä teknisinä ja terävinä. Ideana tehdä kaikki sarjat suurinpiirtein samalla painolla.

5x 20s on / 40s off

1) hs hold
2) hollow hold
3) bottom of push up
4) top of ring row

EMOM x8

3-10 ttb

For time:

3 rounds
21 box jump over
15 pull up
9 devils press

Fitness For time:

3 rounds
21 box over
15 ring row Or jumping kipping pull up
9 s.a devils press

3 deadlifts (102,5/142,5 kg)
10 box jumps (61/76 cm)

Scaled wod
AMRAP 7:
3 deadlifts
10 box jumps or step-ups 

AMRAP6:
12 DKB fr. walking lunge @ heavy
8+8 banded clamshell

AMRAP18: (teams of 2)
20 cal row
10 DB front squat (synchro) 1x50/35lb
20 t2b
20 cal row
5 DB devils press (synchro) 1x50/35lb
20 t2b

RPE 4-4.5

On the minute for 12 minutes
1. 20/15 cal row
2. 15 dumbbell bench press 22,5/15
3. Max reps burpee pull-up
4. Rest