4X5 + 1XME Back Squats – work to a near 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00 between

tabata squat
1min rest
tabata deadlift 60kg/40kg
1 min rest
tabata row cal

2 mile run
200 pull-ups
400 push-ups
600 squats
2 mile run

tavoiteaika:120min

Rx suoritus 9 kilon painoliivilla.

HANDSTAND
(Progressiot)

20min AMRAP of:

5 Power Cleans 60/40kg
10 Toes-to-bar
15 Wal Balls

50 kb swing @ 32/24kg
400m run with plate over head @ 20/10kg
40 back squat @ 60/40kg
400m run...
30 S2OH @ 40/25kg
400m run...
20 deadlift @ 80/60kg
400m run...
10 thrusters @ 40/25kg

Partner WOD

For time:
Run 2 times around the building with MB
80 Wall Balls
80 Med Ball Cleans
80 Med Ball Situps
80 Med Ball Cleans
80 Wall Balls
Run 2 times around the building with MB

Voima:
10 min EMOM
2 Snatch

WOD:
3 Rounds
30 KB Snatch
30 Sit up

3 rounds
15 goblet squats 24kg/16kg
20m handstand walk
6 passthroughs

Static crab 30s
Rest 15s
3 point crab 15s per hand
Rest 15s
3 point crab 15s per leg
Rest 15s
x2

10s rest second set
(5 min + 3 min explanation) 8 min