1A) butterfly pull ups 4x6
1B) T2B 4x6
1C) Ring Dip 4x6
Scaled
1A) T2B 5x10
1B) Ring dip 5x10

1A) Butterfly pull up 3x6
1B) T2B 3x6
1C) Ring Dip 3x6

Scaled
1A) T2B 5x10
1B) Ring dip 5x10

4 Rounds of
15 Thrusters 42,5/30kg
15 Bar Facing Burpees

Every beginning 3 min x 4
Dual Kb/db front rack lunge 12-18
Dual Kb/Db bent over row 6-10

Wod
14 min amrap
400m Run
10 Push up
15 Kb Shp
20 air squat

Strict Pull Up
Back Squat 3/4 BW
Deficit Push Up
every time you break the set
switch movement

10 min AMRAP
10 pull ups
10 push presses 50kg/35kg
10 cal row

Partner Workout
10-20-30-40-50
Cal Bike/Row/Ski
Cal Rower
20-40-60-80-100
Double Unders

• One person works, split as needed.
• Cap: 25:00

EMOM 8
3 Power Snatches + 3 Overhead Squats

Pelkkää temppuu

10 min to establish 3 rep max high hang squat snatch ("taskuilta)
10 min to establish 2 rep max hang squat snatch ("polven päältä")
10 min to establish 1 rep max squat snatch ("lattiasta")

5x90s/ 90s lepo

10 leukaa
Amrap: Askelkyykky paino eturäkissä (45/30kg)

Tulos: Askelkyykyt