For Time:
30 T2B
400m Run
15 Power Cleans 80/55kg
800m Run
15 Power Cleans 80/55kg
400m Run
30 T2B

TC30min

EASY EMOM 12 min (2 rounds)

1) Row
2) 30s hollow rock + 30s arch rock
3) Row
4) 30s sit-ups + 30s back extension
5) Row
6) 30s side plank + 30s side plank

Take it eeeeeeeasy! No result, quality only!

WOD

400m walking lunge 24/16kg

5 burpees every time the KB touches the floor, swap arms as often as needed

carry kb anyhow (front rack, OH, hang)

Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00
*Between sets perform a 15s RKC Plank

4 kierrosta

6 kyykky 2 kahvakuulaa eturäkissä
6 sumo maastaveto 2lla kahvakuulalla
2min lepo

Valmentajan valinta - keskivartalo

4 kierrosta

6+6 Filly pystypunnerrus
20m Amerikkalainen karhukävely
2min lepo

3 RFT:
10 C2B
10 Front Squats (75/50)
10 Burpees

(Time cap: 10min)

2 sets of 15-20 reps or 3 sets of 8-12 reps
French tricep turns with bar or dumbbells
rest 2-3 min bwn set.

rowing

10x150m

rest 1 min btw sets.

result is slowest round