4 rounds for quality:

• 1 min bent over barbell row
• 1 min L-sit
• 1 min floorpress with kettlebells
• 1 min DU
• 1 min rest

For time:

Thruster (Rx: 42.5/30kg) x 21-15-9
DU´s x 30

Deadlift 4x4 @ 65%.
Full reset between reps.
Rest 1 min between sets.

5 Rounds:

10x Press (50 %1RM)
15x Supine ring rows
(Press sets unbroken, minimum total rest.)

Tabata of your choice

Soutu 500 m
Fillari
40 min
3 hengen joukkuein. 1 soutaa / 2 polkee.

Snatch Pull 5x3
Snatch balance 5x3
High hang snatch 5x3

WOD:
12 MIN AMRAP
- 3 X MAVE (100/70 KG)
- 6 X BACKSIDE BURPEE
- 9 X WALLBALL (9/6 KG)

15 min AMRAP:

• row 500 m
• 7 power cleans (65-75% 1rm clean)
• 25 box jumps 60/50 cm

Bench press/Floor press 3×1

Three sets strict pull-ups. (Use a different grip on every set.)

noniin! aika laittaa enkat uusiksi!