3 @78%
2 @81%
1 @84%
3 @81%
2 @84%
1 @87%
3 @84%
2 @87%
1 @90%

Rest 2-3min btw sets

10 etunojapunnerrus
15 istumaannousu
20 kyykky
25 kahvakuulaheilautus 24/16kg

WOD (S):
10 rounds for time
200m run
15 air squat

rest 5:00

x amount of UB hang power clean 50/35
y amount of UB T2B
x + y amount of wall balls

repeat the triplet until 100 wall balls are done.

4x
New Interval every 8th minute

20/15 Cal. Row
15/10 Cal. Assault Bike/SkiErg
20 KB Swings
15 Box Jump Overs
10 Burpees

Alternating DB Curls: 3 x 10 ea. Rest 60s.
*Between each set complete 1 Banded Alphabet on each side.

Partner wod
6x6 min amrap (2 min rest in between)

A.
30 cals on machine
30 pistols

B.
30 box jump overs
30 push Ups

C.
30 du's
30 KB dl (heavy)

D.

30 wall balls
30 med ball situps

E.
30 burpees alternativt
30 KB/DB snatches

F.
30 KB swings
30 lunges w kb

2-3 rounds of
10-20 ghd sit ups
10-20 hip extensions on GHD bench
rest 2 min

For time :
6 Rounds for time:
Row 15/13 Cal, Bike 12/10 cal
6 HSPU
4 Power snatch 50/35kg

timecap: 18 mins

EMOM 16 mins
Minute 1: 8/5 Strict Pull-ups
(pronated grip)
Minute 2: 6/leg pistol squat
Minute 3: 20 DB Renegade Rows
Minute 4: 20m/arm Single Arm Farmer Carry (DB,KB)@ heavy
(scaling: negative pull up, heavy ring row)
Rx+: 10/8 Strict Pull-ups

In pais, you go i go

Row for meters
1000-900-800-700-600-500-400-300-200-100m row

Notes: Partner A rows first 1000 m then partner B