4 rounds
1min max reps double under
1min rest
1min max reps toes to bar
1min rest
1min max reps row cal
1min rest

For quality:

RX:
Every 150 x 5
7 Wall ball @9/6kg
1-3 RMU
7 Burpee

Scaled:
Every 150s x 5
7 Wall ball @9/6kg
5-7 Strict pull up
7 Burpee

Huom!
Treeni tehdään laatua vastaan hyvällä tekniikalla.
Leuat skaalataan matalaan tankoon tai kumpparilla.

Power Jerk
6x3r @ 70%
1min Recovery

Use heavy but comfortable weights in following comlex.
3 x Hang Power Clean
3 x Shoulder to Overhead
3 x Shoulder to Overhead behind neck

Every 150s x 5

3-4 HSPU V.1

Huom! Jokaisessa toistossa 3s isometrinen pysäytys jarruttavan vaiheen puolessa välissä. Skaalaukset: Jalat tai polvet boksilla.

4x2 @90-93%

3 Rounds:
12 Alt. Seated KB press
8-10 Ring row (2-0-X-0)
10 Alt. Plank pull trough

AMRAP 2 x 3 Rounds

Row 21/15 Calories
Max Reps Wallball Shots 20/14p

Rest 2:00

Score : Total of WB

3 split jerks
– Lift once every 3:00.

Scaled WOD
5 sets for load:
5 push jerks

Deadlift
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%