WOD:
1 mile run

-1min rest-

10min amrap
5 strict pull-ups
10 push-ups
15 squats

-1min rest-

10min amrap
10 ring rows
20 shoulder presses 20/15kg
30 steps walking lunge

-1min rest-

10min amrap
1 rope climb
20 floor presses 20/15kg
30 reverse lunges 20/15kg

-1min rest-

1 mile run

”Amanda”
9-7-5
Muscle-up
Squat snatch 60/42,5kg

Sali kiinni

Push:
3×5 strict hspu
3×5 dumbbell z-press

WOD:
3 rounds
30 wall balls
3 rope climbs

Push:
Split jerk practice

WOD:
4x3min on, 1min off
A. 400m run + 10 burpees + amrap jerks
B. 400m run + 10 jerks + amrap burpees
-60/42,5kg

Pull:
10×1 deadlift

Accessory:
200 reps reverse hyper
-every time you stop do 20 band pull aparts

In 3 person teams for 60min:
A. 800m run
B. row/ski/bike
C. amrap
-5 ring dips
-10 thrusters 35/25kg
-15 v-ups