4-5rounds:

1-3 rope climb
5-15 push up
8+8 Db row
10-15 v-up

2 rounds for hardest sustainable pace

E5MOM
1. 400 m run
2. 500 m row
3. 30/25 cal assault bike or 1000 m bike erg

-rest 5 min

A) Every 2min for 5 rounds
6-8 hang power clean & jerk
@55-65% c&j 1RM

B) On the minute for 9min
1. 30s wall-facing handstand hold
2. 30s bar hang
3. 30s hollow hold

2 rounds for time:
With a partner:
50 KB swings (16/24 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

Scaled WOD
2 rounds for time:
With a partner:
50 KB swings (8/12 kg)
60 box step overs
70 synchronized walking lunge steps

In pairs ygig for time:
1.6m run ( to löyly)
100 Deadlifts 100/70kg
100 t2b
100 dB front squats 2x22.5/15
100 devils press 2x22.5/15kg

Time Cap 35 Mins

I Go 25reps - You Go 25 reps in 30minutes

Combine anyhow

Rest day - what did you do?

A)
Seated Box Jump
5 x 2 every 60s.
- Start with feet off the ground, and minimize ground contact.

B) Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.
- Increase from last week

10 Min AMRAP;
20 DB snatch 22.5kg/ 15kg
15 t2B
10 Hspu

Rest 5 Mins;

10 Min AMRAP

10/10 DB OHS
7 Bar MU
10 burpee over DB

3 kierrosta

3 kierrosta Cindyä (1 kierros Cindyä: 5 leuanveto, 10 etunojapunnerrusta, 15 kyykkyä)
10 Rinaaleveto työntö 43/61kg

Aikaraja 15 min