20 minutes for Quality

8 Biceps Curl, Barbell
5 Ring Dip / Bench Dip
10 Strict TTB / 20 Toes To Post
20 Calf Raises

Rest if needed between movements.

Nousu, päivän paras 2
(Anyhow)

1x1200m +12-24s /1000m +10-20s /800m +8-16s

4 ROUNDS
300M RUN
20 SIT UPS
20 PUSH UPS
2+2 TGU 24KG/16KG

50 deadlifts 60kg/42,kg
50 Double kb swings 24/16 KG
50 pushups (handrelease)
50 Clean & jerks 60kg/42,5kg
50 pullups
50 Taters 24/16 KG
50 boxjumps 60cm/50cm
50 Wall Climbs
50 k2e
50 doubleunders

Every 60s x5
Pover C&J
Hang C&J

Every 90s x 5
Pover Clean
C&J

Every 2min
C&J

Vain vika osuus wodconnectissa

3 x 7:00 AMRAPs with 2:00 Rest between

A)
200 Meter Run / Row / Ski / Half Stairs
10 Toes to Bar
20 G2OH with a plate

B)
200 Meter Run / Row / Ski / Half Stairs
10 Hollow Rocks
20 Walking BW Lunges

C)
KB Crossbody Farmer Carry x 30m
- One arm farmer, one arm front rack

8 min AMRAP
10 wall balls 9kg/6kg
200m row
10 push ups

10 min for quality
3 Deficit strict hspu
5 Strict C2b
Rest 40s

Rest 4min

12 min amrap
3 Wall walk
6 Turkish get up
9 Candlestick

8min AMRAP
6 Pull-up
6 Hang squat clean 70/50kg