Triset! 3 rounds of;

Barbell Rows x 6
Rest 60s
Bent Over Supinated Grip Shoulder Fly x 10*
Rest 60s
Banded Pushdowns x 15
Rest 60s

*Use weight plates if small loads needed.

4 rounds for time;
10/7 Cal Bike/Row/Ski
15 DB/KB Push-ups
90 Meter DB/KB Farmer Carry
Rest 60s

• UB carry is the goal!

Emom 24:

1) Kone 9-20 Cal
2) OH-askelkyykky (6+6)
3) 12m HSW tai 1-3 WW
4) Lepo

Emom 18:

1) 6-10 Korkean boxin ylitystä
2) Max kalorit
3) Lepo

Tulos: Kaikki kalorit yhteensä

10x2 Snatches @85-90% of 2RM (every 1:30)
+
10x1 Snatch @85-90% (every 60sec)

Partner WOD

For time
60 Calories or 600 m run
60 Wall Balls
60 Toes-to-bar

60 Calories or 600 m run
60 Burpee-Box Jump Overa
60 Single Arm Hang Clean & Jerk

60 Calories or 600 m run
60 Pistols
60 Push-ups

60 Calories or 600 m run
60 Single Arm Devils Press
60 Single Arm Overhead Walking Lunges
Time ⏱

• Max Calories or shuttle runs (10m) until the clock hits 45minutes

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: 22,5/15kg

Etukyykky 3 sek. pysäytyksellä 5x5

2 wall walks
2 deadlifts (93/143 kg)

ScaledWOD
AMRAP 8:
2 inch worms + push-up
2 deadlifts

For time:
15 Snatches (Squat) @40% of 1RM
10 Pullups
30 Double Unders

12 Snatches @50%
10 Pullups
30 Double Unders

9 Snatches @60%
10 Pullups
30 Double Unders

6 Snatches @70%
10 Pullups
30 Double Unders

3 Snatches @80%
10 Pullups
30 Double Unders