Shoulder press + push press
3x 2+6 @80-90% 1RM press

Kyykky 5x5x50%

Penkki 2x6x60%

Maastaveto 4x4x60%

Buy in: 1917 m soutu
Tc: 6 min
1 min lepo

5 x 6 min amrap

1. Köysikiipeily 1-2 Plate oh hold @15/10 kg

Rest 1 min

1. Hiihto 10/7 cal Lankkupito

Rest 1 min

1. Kelkan työntö eestaas Hs hold

Rest 1 min

1. Toes to rings 7 Wall sit

Rest 1 min

1. Kb suitcase carry @32/24kg Kb fr hold

1 min lepo

Cash out: team 105 plate snatch @15/10 kg

Tulos on toistojen tai kierrosten yhteenlaskettu määrä.

Front squat
2x8 62-65%
2x5 70-75%
2x3 80-87%

🤶🏻🎅🏻🎄🤸🏻‍♂️

3 Rounds For Time:
700/600 Meter Row
12 Deadlifts 80/60kg
21 Bar Over Burpee

Rest 3 Minutes Between Rounds

*Score = Total Time it takes to complete the workout, including rest

Pullover käsipainolla 3x10

Penkki käsipainoilla 3x10

Penkki 5x70%, 3x80%, 1x90%

Kohautukset kumpparilla 3x20

Band-pull-aparts 3x20

20min AMRAP
40 double under
30 sit-up
20 KB swing 24/16
10 burpee

E2MOM (WOD) / E2:30 (EASY) x5:
10 SDLHP (40/30)
9/6 cal row

Rest should be longer than working time for all rounds.

E90s x5
2-6 kipping pull up / small kipping pull up / box kipping pull up
OR
4-6 strict pull up / 5s negative pull up / assisted pull up - RIR 2-3 on last set