Wod
3 Rounds
200m Run
15 Air squat
30s Rest
3 Rounds
200m Run
15 Dual db/kb push press
30s Rest

Tc 16 min

4 rounds for time
40 DU
10 T2B
12 dumbbell snatches 22,5kg/15kg alternating

8x 1min ON 2min OFF (Vuorotellen)

A) Burpee-leuka (max toistot)
B) Kalorit (max)

Backrack lunge 4x5+5 v1

Build to A Heavy Double (Not Touch & Go)

*Score = Heaviest Load

6x3

*V2-V1
*Samalla kuormalla kaikki

Wod
For time
40/32 Cal Row
40 Box jump 60/50cm
40 Push up
40 Wall ball 9/6kg

15 min for skills:

5 strict pull-ups/10 australian pull-ups/15 ring rows
5 kip swings with push downs
10 banded straight arm pull downs
3-5 jumping bMU/low bar jumping bMU
10 hollow to pike hold - hands on plate

16 steps Walking Lunge w/2DBs
8-12 Ring Row
rest 90s

A)
Banded Deadlift
6 x 3. Every 60s.
- These are SPEED reps, use approx 55% of 1RM

B)
DB Bulgarian Split Squat
3 x 5 each. Rest 90s
- Elevate rear foot on plates or box
- DB on Shoulders!