10min 30s töitä/30s lepoa
1. Tuplanaruhyppy
2. Raaka rinnalleveto+työntö 40/30kg

2min lepo

6min
2,4,6,8,… varpaat tankoon
3-5 yleisliike

2min lepo

6min
2,4,6,8,… etunojapunnerrus
10 kulmasoutu tangolla

Endurance WOD

In teams of 2 for 45 minutes:

AMRAP
60 cal row
50 m D-ball bear hug carry (2x räkki ympäri)
60 burpee
60 cal row
60 D-ball on shoulder squats

Share the work. One works, one rests

• Skaalauksena liikkeet wall ballilla 9/6kg / Bear hug carryyn 2x KB

For Time:
20 STO 60/40
30 DU
15 STO
40 DU
10 STO
50 DU

EMOM5
5 V ups / tuck ups
5 hollow rocks
5 sec hollow hold

*everything unbroken. Add or reduce reps if too easy or too hard.

4 sets of ( 15mins)
a, max reps perfect push ups
b, single arm ring row x 6/6 side ( 2 sec pause on top)
- 2 mins rest after each round

2 Rounds (mixed Partner and Solo)

2min OFF/90 sec OFF

A) Sled Push (max length)
B) Standing arm over arm Sled pull (Partner in Plank)
C) Farmer Carry (max length) (SOLO)
D) Heavy Tyre Flips (Together)
E) Hammer the Tyre (5/side + 5 at top) (Partner Triceps SkiErg)
F) Yoke Carry (max length) (SOLO)
G) AMRAP of 5 Sandbag over Shoulder + 30m Bearhug walk (SOLO)

"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Hang power snatch
10x2r @ 75%
Go every 90s.

400m light run
2:00 couch strech (R/L)
2:00 banded bully (R/L)

Singles
Start @50% of your power snatch 1RM
Add 2,5/5kg Every minute
Go up until you fail
Start power snatch continue to snatch