Banded Ab Pulldowns: 3 x 20. Rest 60s.

“Super Triple Shot”
Teams of 2
40-30-20-10
Power Clean @43/30kg
Box Jump Overs

40-30-20-10
Front Squats @43/30
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee

Timecap: 40 mins
no rest between couplets

Saturday Endurance

One round of:

900 m row
90 KBS
900 m row
90 DU
900 m row
90 sit ups
900 m row
90 air squats
900 m row

TC: 45 minutes

For time
21 * DL 315lb
50ft HS Walk
15 * DL 315lb
50ft HS Walk
9 * DL 315lb
50ft HS Walk

Min 0-7
AMRAP of:
7 Toes-to-bar
7 HR Pushups
7 High Box Jumps

Min 10-17
3 Rounds of:
15 Wall Balls
35 Double Unders

• ME Cal. Bike/Row/Ski in the remaining time

Min 20-27
EMOM
10 Burpee
+ Plank in the remaining time

Min 30–>
For time:
3 Rounds of:
10 Pullups
20 DB/KB Deadlifts
30m Walking Lunges with KB/DBs

"The Ghost" ( 24 mins )

6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD 4rds
Work 30s (max reps)
Rest 20s btw movements
1. MU/C2B/Pull Up
2. DB Snatch alt.
3. T2B/Sit Up
4. Push Up

150 venäläinen kahvakuulaswingi 32/24kg

Aina kun sarja katkeaa 20s maljakyykyn ala-asennossa kuulan kanssa

3-5 rounds, rest as needed:

1) 5 Weighted Pull-Up
2) 5-15 Strict Ring Dip
3) 10-20 Parallette Push-Up
4) 10 Banded Pull-Apart

Wide Stance Box Squat: 8 x 3 @65% of Last Monday's 3RM, every 60s.