Aikaa vastaan:

• 5-10-15-20m viivajuoksu
• 10 kk etukyykky
• 5-10-15-20m viivajuoksu
• 10 kk c&j
• 5-10-15-20m viivajuoksu
• 10 kk push press
• 5-10-15-20m viivajuoksu
• 10 kk rinnalleveto
• 5-10-15-20m viivajuoksu
• 10 kk thruster
• 5-10-15-20m viivajuoksu

N 2 x 16kg / M 2 x 24kg

OHS 5x2x90%

Teams of 2:
AMRAP 20:
12/8 Calorie Row
40 Box Step Ups @ 61/51
100 Meter Run
Partners complete full rounds, then switch.

EMOM 5:
X amount of strict pull ups

NOT FOR TIME
75 ghdsu
50 hip extension
20 rope climbs

10 min AMRAP
200m run
6 C2Bs
6 T2Bs

10 min AMRAP
10 floor presses 60kg/40kg
10 floor wipers 60kg/40kg
40 DUs

WOD (S):
EMOM 30
1: UB thrusters *
2: 4-6 UB pull up + 4-6 UB T2B
3: 10 burpees over bar
4: 40s one hand OH walk KB/DB (20s right 20s left)
5: REST

• you pick the weight for thrusters

5min AMRAP:
24 Sit-ups
16 Hollow rocks
8 Deadlifts 60% of your 1RM

2min REST

5min AMRAP:
24 DU
16 T2B
8 OHS 30/20kg

Immediately after AMRAP hold a plank for as long as you can.
Add the number of seconds to your total score.

Power snatch
5x5 TNG
Focus on catching at the top