WOD:

12 min AMRAP:
- 6 x Mave 60/40 kg
- 4 x Rinnalleveto polvien yläpuolelta 60/40 kg
- 2 x Shoulder to overhead 60/40 kg
- 200m soutua

Floor Press 5x68%, 3x77%, 1+@86%

Back Squat 5x68%, 3x77%, 1+@86%

3 x 60% 3 X 70%

LISÄKSI: 3 x 2 x 80%

Apuliike: press kuulalla 3 x 8

Raakatempaus+TempausPushPress+Ohs
3+3+1 60%
3+3+1 65%
2 x 3+3+1 70%

Metcon:
Tabata: Air squats & Push ups
- then -
21 – 15 – 9
Box jumps
Pull ups

5 reps at 65% of 1RM
5 reps at 75%
5 reps at 80%

Metcon:
10 rounds for time
10 wall balls
15 abmat situps

Take turns, change when needed;
100 x Knees to elbows
100 x Box Jump
100 x Hand Release Push-up
100 x Sit-up
100m partner carry between rounds!

20 x Sit-ups (Abmat)
10 x Walking Lunge (20/15kg)