800m run

EMOM 50 sec work 10 rest 5rds
Elbow
R side L side
Walking plank
Tall plank

For time:
1500/1350m Row
100 DU
50 WB
100 DU
1500/1350m Row

LAX Ball Glute Med
Wrist Prep/Elbow rotations
Hip openers/Crossack Squat
Plate (2.5lbs or 5lbs) ext rotations, reverse flies and scap raises
Dead bugs
Alt 2-point beast
BW good mornings (maintain neutral spine)

Moderate weight or empty sled.
3-4 30m Sprints
3-4min Recovery

Huom!
Varaudu ulkotreenivarustuksella.
Säävaraus!

There is no description for this WOD as it is stat.

3RFT
30 box jumps 24/20
20 wall ball 20/14
10 partner situps with MB toss (same MB as wb)

Split reps any way you like! But only one MB per team!

Pyramid "Double Helen" (for time)

1200m run
63 KB swings
36 pullups
800m run
42 KB swings
24 pullups
Run 400m
21 KB swings
12 pullups

2 x 5@65% 1rm
2 x 5@70% 1rm
2 x 5@ 75% 1rm

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius