20 x Bar over jumps
9 x SDHP [40/25kg]
20m Farmers walk [24/16kg]

5 x Wall Balls
5 x Burpees

Treeni
13 min amrap
8 T2b
10 Db Hang CJ 22,5/15kg
12 Cal Row
30s rest

Wod
Hiki
13 min amrap
4 T2b /8 Hanging knee raise
10 Db Hang CJ
12 Cal Row

For time :

Run 1200m
20 Burpees
20 Strict Handstand Push Ups
Rest 2 minutes
Run 800m
40 Burpees
15 Strict Handstand Puhs Ups
Rest 1 minute
Run 400m
60 Burpees
10 Strict Handstand Push Ups

In 20min find your:

1 RM Over Head Squat

2x3 high box jumps

2 kierrosta 30s max reps 30s lepo
*2min lepo kierrosten välissä.

1) Raakatempaus (kevyt)
2) Kalorit
3) Raakapunnerrus
4) Boxihyppy

EMOM x8

3-10 ttb

EMOM x 32

1) 10-18cal row
2) 8 pull up + 30 DU
3) 10-18cal bike
4) 8 push up + 12 sit up

For Time
40-30-20-10
Wall Balls (9/6kg)
Butterfly Sit-ups
Calorie Row/Bike/Ski
Walking Lunges

– Goal: Sustainable/consistent pace.
– Break sets of sit-ups and WBs into small sets

TIME CAP = 30:00

Extra:
C2 roll out
3 x 8 reps , Rest 60s