Weighted pull-up 1 RM
and
Weighted pull-up
5x5

Turkkilainen ylösnoussu
10-8-6

25min AMRAP:
1min Chin over Bar,
1min Ring Support,
1min L-Sit,
1min Plank Hold

For Time:

30 T2B
800 Run or 1000m Row
50 Wall ball

TEAM WOD: in teams of three,
3rnds:
2min AMRAP, 3min AMRAP, 4min AMRAP:
25 Wallball,
25KBS (24/16kg),
25 Box Jump,
25 GTOH (40/25kg).
If you make to the end, do as long as you have time left. Score = all reps together.

6 hang power snatch @ 45/30kg
9 pull ups
12 lunge jumps

Kb swing @ 24/16kg
Front squat @ 60/40kg

5 rounds for quality:

• 1 minute box jumps (60/50cm)
• 1 minute supine ring row
• 1 minute plank hold
• 1 minute rest

WOD:
10 x STRICT PULLUP
20 x WALLBALL (6/9kg)
30 X BOXJUMP (50/60cm)
40 X SITUP (ABMAT)
30 X BOXJUMP (50/60cm)
20 x WALLBALL (6/9kg)
10 x STRICT PULLUP

WOD:
10 min AMRAP
1 x Russian Swing + 1 x Push Up (16/24KG)
2 x Russian Swing + 2 x Push Up
3 x Russian Swing + 3 x Push Up
4 x Russian Swing + 4 x Push Up jne……..