Hiihtolenkki klo 17:00

4-5 Rounds for quality;
10 dips
8 strict pull ups
10/10 tricep kick backs
10 barbell bicep curls
10 ab roll outs

Cruise through this and rest as you need to.

6 intervals of 3 on 2 off;
A.
Row 400m
Max wall balls
B.
DT
12 deadlifts 70/50kg
9 HPC
6 STOH
Post total combined reps

YGIG/round
10 shuttle run
10 DBL KB stoh (2x24/16kg)

Shuttle run = cone to cone 5 m, 1 rep is there and back
stoh = shoulder to over head

3 x Max reps Strict Chin-Ups

BENCHMARK
For time
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

Scaled WOD
For time:
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

Pendlay row 3 x 5

• ahap
• tempo 30X0

3x15 kettlebell swing (banded)

2 - 2 - 2 - 2+

TM (1 rep reserve every set)

EMOM x 8

1) 10 cyclist squat
2) 10 curtsy lunge (5+5)