Raaka Rive+Etukyykky+Ylöstyöntö
5sarjaa
-2+2+2

Rive nivusilta+Ylöstyöntö pys 2s. saksiin
4sarjaa
-3+3

2 rds run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest

4rds run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest

6 rds run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

8rds run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Cash out
250 box step-ups (51/51 cm)
– 1.5 x bodyweight deadlifts.
– juoksut sisällä

Scaled WOD

10cal ergo
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest

20cal ergo
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest

30cal ergo
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest

40cal ergo
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest

Cash out
150 box step-ups

Partner AMRAP 20

20/18/16cal machine
20 kbs
20 box jump
20 up&down

3x 5+5 V1

3x 40s V2 =6s

35 min amrap with partner split reps anyhow)

8 burbee sandbag over high box
500m row/ski or 1000m bike-erg
30 wall ball 20/14lb
500m row/ski or 1000m bike-erg

@RPE 4
->tarvittaessa kumpparilla kiinni boksit toisiinsa.

burbee sandbag over high box:

4x3 Weighted Pull-ups
- Rest 2min btw sets

Handstand push up

E2MOM, 5 rounds
2-10 HSPU
10-20 DB snatches

For time:

30-20-10
ttb
Db hang clean&jerk
* 50 DU after each round