5 Rounds For Time:
500 Meter Row
30 Box Jumps (24/20)
30 Wallballs (20/14)

Back squat with pause: (15mins)
5x5 reps
- 2 sec pause at bottom position
- add weight each set
-2-3 mins rest between sets

Three sets of:

30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Push Ups
Rest 30 seconds
30 seconds of DU or SU
Rest 30 seconds

Laita yhteismäärä ylös!

5x2x90% 1RM

4 kierrosta aikaa vastaan:

• 25cal soutu
• 25 burpee

In teams of 3.
AMRAP 50:
100cal Row
100 Double DB DL 20/15kg
100 HSPU
100 Abmat SU
100 WB 9/6kg
100 Burpee box jump 60/50cm
100 Power cleans 61/43kg
100 HR push-ups
100 T2B
100 DU

• Rest 2-3min

Emom 10'
1* sqt clean
70%

30 min with a consistent pace:
50 flutter kicks
50 KB Split stance chops
50 Slam ball
50 Air squats
- Rest 1min between rounds-

Kyykky 3x5x85%
Etukyykky max3
Voimapyörä 3-5x8-15