FOR DISTANCE:

4 rounds of Rowing intervals 2:1 ratio.
4 x 1min ON / 30sec OFF, total of 6 minutes.

Rest 2min btw rounds.

Rinnalleveto polven päältä 3,3,3,3

nousvilla painoilla
tauot 2 min.

A. 3 Squat Cleans 70/50kg
B. 5 HSPU

Alternate between A and B.
In A reset after every rep.

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!