50 Minutes Easy Pace & Max Holds

5:00 Any Machine
Max. Time Deadhang
Max. Time Sorensen Hold
5:00 Any Machine
Max. Time One Handed Plank ( L )
Max. Time One Handed Plank ( R )

Score : Total Holding Times

Back Squat
6x Go every 90sec
3reps @70% of 1RM

You can add some weights, but stay away from failure

5 rounds

In 2min
15 wall ball 20/14
5 double DB devil's press 2x22,5/15
AMRAP row cal

2min rest

Result is the total row cal done in workout

3x 4-6 toistoa per liike

Raakaleuka
Pystypunnerrus 75-77%

Partner amraps 2x15min
1)
30cal c2bike
30 kbs 24/16kg
15 box jump
*
2)
30cal ski
30 Db stoh 22,5/15kg
15 box jump

5min rest between amraps

3x 6-8 Toistoa/liike

Leuka
Pystypunnerrus 67-72%

AMRAP 12
2 Rounds of *
8 Snatches 50/35kg

*3 Burpee over bar
6 Situps
9 Squats

Etukyykky

3x3 3s pysäytys pohjassa

65-70%

Metcon (reps)

AMRAP in 7 minutes of:
1000m row
ME Burpees over the rower in the remaining time.

Metcon (time)

21-15-9 reps for time of:
Strict HSPU
Deadlifts 100/70kg

Timecap: 10 minutes.