maksimi aika käsilläseisonnassa

Bent BB Row from floor x 5
Bent DB Neutral row x 10
Bent over reverse flyes x 15

3.5 - 4 minute x 4 sets
20 minutes with explanation

WOD
3 kierrosta:
2 x köysi
10 x sumo deadlift high pull 40/30kg
15 x wall ball räkin yli

WOD
5 kierrosta:

3 x HSPU
6 x Deadlift (100/70kg)
12 x leuka
24 x DU

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

4 X 5 60 -70%

50m sprints x 5

(Rest about 2min between sets)

Face to wall squat x10
(https://m.youtube.com/watch?v=31z5DR9P1kw)
Wall arm slides x10
Cossack squat x10

2 min explanation + 5 minutes to complete