Optional Accessory:

STRENGTH

2-3 rounds, rest as needed between

1) 30sec Banded Walk
2) 30sec Wall Sit (loaded)

RPE 3-4

Do 5-15 rope climbs. Make it challenge for yourself.
You can also do lower rope climbs as an scaled version, remember you will never climb that rope unless you start to do it.

Team WOD

30 min EMOM, 10 rounds total

In teams of 3:
1.Row
2.Rounds 1-5: 8 (4+4) KB snatch 20/16 kg + 5 T2B
Rounds 6-10: 10 m double kb front rack walking lunge 20/16 kg + 5 burbee
3.rest

Result= Soudettu matka

Chin up 5x5

Seated Banded Lat Pulldowns x 75 Reps
Then,
5 Minutes of Parasympathetic Breathing

3 Rounds of:

10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

3x AMRAP 8
(Rest 2min)

A) Row 300/250m
7 DB Hang Power Clean & Jerk 2x22,5/15kg
7 Box Jumps

B) 3 Rounds of:
21 Wall Balls
15 Pullups
9 Burpees
+
ME Cal. Ski/Bike

C) 5 Pushups
10 Situps
15 Squats
35 Double Unders

2-3 rounds of :
30-40m Double KB OH walking (maintain good midbody stability)
8-12 ring row (controlled tempo)
30+30s side plank hold
Rest 2-3min

In teams of 3 for 20 min, 2 stations:

1) Row 500 m
2) Pull ups

One athlete row, 2 work on the pull ups.

-2 min rest-

In teams of 3 for 20 min, 2 stations:

1) 500 m Row
2) Turkish get ups 16/12kg

One athlete rows, 2 work on the TGU.

As many reps as possible!

In teams of 2

7 rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

Toinen tekee kierroksen kokonaan, toinen lepää, yhteensä kierroksia parille tulee siis 14.