4 rounds for time:
20 wall-ball shots
400-m run

Scaled WOD
4 rounds for time:
15 wall-ball shots
200-m run/300m row

AMRAP 20:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two DBs or KBs

Scaled WOD
AMRAP 20:
4 DB thrusters
6 sit up
24 single-unders
– Use two DBs or KBs

Deadlift
5×50%
4×60%
3×70%
4×60%
5×50%

Row progression 5x200m, 30s rest between sets

EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

Scaled WOD
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

Rowing progression VK 1/4

5x2min on / 2min off

Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

AMRAP8
4 DB thruster 2x22,5/15
6 toes to bar
24 double under

Rest day - what did you do?

In teams of 2:
Buy In 2000m row/ski erg or 4000m bike erg
Then,
4 Rounds of:
80 Double Unders
40 Wall balls @9/6kg
20 Squat Cleans @60/43kg
10 Bar facing burpee
*One person works. Split as needed.
Timecap: 35 mins

A) 4 rounds
4-4-3-3 push press @70-85% 1RM
Rest 30s
8-10/side one arm supported DB row
Rest 1,5min

B) Accessory: ring holds
On the minute for 9min
1. 15-25s ring support hold
2. 15-25s ring bottom hold
3. Rest