2 rounds
10 Hanging Scap Retraction
10 strict knee raises
12/10 calories row
20 Step Back Lunges
-into workout prep-
10 toes to bar
10 Pull Up / Hardened ring row
10 Burpees
6 Single Arm Overhead Lunge (16/12kg KB) Right Arm
6 Single Arm Overhead Lunge (16/12kg KB) Left Arm

Partner WOD

20-40-60-80 reps of:
Burpees
Wall Balls
KB Swings 24/16kg
Box Jumps
Situps

3 Sets
1:00 Row
Rest 30s
200m light run
Rest 30s
6-8 burpee box step overs
Rest 30s
Start at easy pace and build each round

AMRAP 8:00
20 DB or KB Push Press @40/30lbs
10 Strict Chin-ups
20 DB/KB Renegade Rows @ same weight (Total Reps)

Back squat
5x7 V1/75%

Deadlift
Find 5 RM in 15min by Lifting Every 3min

Front Squat
rest 120s
Weighted Chin Up
rest 150s

Takakyykky kakkonen

80 % x 2
86 % x 2
92,5 % x 2
100 % x 2

Tavoitteena saada kakkonen edellisellä ykkösmaksimilla

For time

Buy in: Run 800m
+
21 Deadlifts 100/70kg
*
15 Deadlifts
*
9 Deadlifts
*
+
Cash out: 20/15 Cal on a machine

*3 Rounds of:
10 Pistols
5 Handstand Pushups