10!
Deadlift 1,25 x bodyweight
ring push ups

Fore arm plank 4x36s
Straddle running man x 10 reps after each work set
Arch body hold 4 x 36s
Standing hip circle 10 reps after each work set
Straddle hollow body hold 4x36s
Table Rock 5 reps after each work set

Cash in: 60 x tempaus 16kg
10 x situp
10 x ring row
10 kierrosta

Lähdöt lennosta klo 18 - 20. Tule kun sinulle sopii. Viimeiset klo 19:30 tienoilla.

burpee ylihyppy
kottikärry 10 askel 3pun
työntö
veto
20 min AMRAP

WOD
20 min AMRAP of:
10 Front rack lunges (75% of BW)
Run 400m
15 HR push ups

EAZY WOD
12 min AMRAP of:
10 Front rack lunges (with a powerbar)
Run 200m
10 HR push ups

PARTNER WOD
Teams of 2:
For time:
400m run & 60 PS 30/20kg
400m run & 70 Push ups,
400m run & 80 KB Swing (24/16 kg)
Cash out Burpeet 20 -same time chest to ground

3 rounds for time

400m run
5 clean & jerk

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

WOD
5 Rounds for time:
@60/40 kg
3 dead lifts
3 hang cleans
3 front squat
3 push jerk
30 double unders
(dropping bar any other time than doing DU's is 5 burpee penalty in cashout)

EAZY WOD
scale the weight
jumping rope singles

ME 500m row
1 min rest
2 min AMRAP doubleunders
1 min rest
ME 200m run