For time:

40 wallball
40 push up
40 sit up

Db bent row
4 x 12-14

4 rounds for quality:
5 banded lat pull to chest
3-5 strict or kipping C2B/Pull ups
– Perform 50 DU after each round

7/9-cal ergo
12 chest-to-bar pull-ups
15 push-ups

Scaled wod
5 rounds for time:
5/7-cal ergo
8 jumping chest-to-bar pull-ups
10 push-ups from the knees

4x5min AMRAP

A) row calories
B) cindy

alternate A+B+A+B), rest 3min between sets

round of cindy:
5 pull up
10 push up
15 air squat

Amrap 20in minutes:

30cal machine
20 DB hang clean&jerk @22,5/15kg (10+10)
10 pull up

21-15-9-6

Pull up
Push up
Db snatch@22,5/15kg

Target under 7min, Time cap 10min

AMRAP12

10/10 single arm db push press @22,5/15kg
10 pull up
10 burpee
30 du

Rpe 4

Vauhti huomioiden rpe. Tavoite ylläpitää vahtia treenin loppuun asti. Skaaalaukset: db push press - paino pull up - reps minim 6 - jumping pull up du - reps minim 20 - su

E3.30M x 3

3 deadlift V.2 (85-90%)

Sarjat huomioiden toistoreservi. Dead stop lattiassa.

EMOM x 10

Power snatch
5x3
5x2

1-2s pause knee level