2 rounds:

Run 400m/Row 500m
2+2 Perfect Stretch
3+3+3 Wall Squat

RPE 2

8x
2min ON/2min OFF

A) Row
B) SkiErg
C) Row
D) Sled Push-Run combo
E) Row
F) Assault Bike
G) Row
H) Shuttle Run - Box Jump over combo

Takakyykky 5x5@75%

korkea te-veto + tempaus puolesta reidestä
3+1@70%
3x(3+1)@75%

Korkea Te-veto polvelta

3x5@85%

polvennostot/varpaat tankoon

3xmax

WOD (S):
1000m run
75 wall balls
50 burpees
25 bar MU (scale to C2B -> pull ups)

rest 5:00

3 rounds for time
60 DU
20 hang power clean 50/35
10 front squats 50/35

27-21-15-9:
Calorie Row
Bench Press (135/95)
Chest to Bar Pull-Ups

EMOM 15
1: 10 back squats
2: 5 front squats
3: rest

"Death by power clean"

• 1. minuutilla 1 raaka rinnalleveto (N 60kg / M 85kg)
• 2. minuutilla 2 raakaa rinnallevetoa
• 3. minuutilla 3 raakaa rinnallevetoa

jne…jne…niin pitkälle kuin pääset.

5 rounds

3 inchworms, 10 sec hold
4 strict tempo toes to bar
5 PEP

For time
400 m row or ski

Go straight into
15-12-9
Thrusters (DB, MB, or KB)
HR push ups
Pull ups
V ups

9-12-15
Slam balls
Box jumps
Burpees

Sit ups

1. Conditioning

EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row