A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders

Fittest in Pirkankatu, salikisat alkaen klo 12:00, muista ilmoittautuminen wodconnectissa :)
Iltakekkerit alkaen klo 18:00 Henry's Pubissa illalliskortin lunastaneille.

Go SO hard!

Push press 6 x 2.

FOR TIME
3 kierrosta:
- Juoksua 2 kiekkaa
- 20 x etukyykky (maasta) (50/40kg)
- 20 x leuka

4 rounds for time of:

• 30 push-ups
• 115-lb. front squats, 20 reps
• 115-lb. push presses, 20 reps
• 30 GHD sit ups

E2MOM 12 min (6x)
Pushpress + Jerk
nousu päivän max

(otetaan telineestä jos mahd. eli tehdään esim pareittain -emom-kellotus ei välttämätön)

15 min AMRAP:
5 x power snatch 50/35kg
10 x TTB
15 x box jump overs

WOD

In pairs:

4 rounds for time:

800m sandbag carry
9 bar muscle ups
15 hang cleans 60/40kg

WOD 2

10-9-8-7-6-5-4-3-2-1

Row cal
GTOH 60/40
Press-ups

Then depending on your weaknesses choose ONE of the following:

4a. Met-Con

AMRAP 6 min

3 squat snatch 155/105 lbs
6 kipping hspu

4b. Gymnastics

40 Assault bike cal
40 push-ups
Rest 2 min
30 assault bike cal
30 push-ups
Rest 90 sec
20 assault bike cal
20 push-ups