5 rounds for time of:

• 225/155lb. cleans, 3 reps
• 200-meter sprint
• 20 kettlebell snatches, 1.5/1 pood or 24/16kg, 10 each arm
• Rest 2 minutes

conditioning

7 rounds, 35 minutes total

1: 17/15 cal ski
2: 17/15 cal row
3-4: amrap
25 burpees
25 wall ball
25 double unders
25 kb swing 24 kg
5: rest

Huom: jatka aina seuraavalla kierroksella amrapissa siitä mihin jäit edellisellä.

21 min emom

1 min: row 15/12 cal
2 min: burpee box jump x 5 and then max rep alternating DB snatch 22.5/15 kg
3 min: REST

scaled:
1 min row 12/9 cal
2 min burpee box step up x 4 and then max rep alternating DB snatch 15/10 kg

3 min: REST
Row should take max 45 seconds

3 rounds for time

800 meter run
One round of DT
Two rounds of Cindy

D.T is
12 deadlift 70/50 kg
9 hang power clean 70/50 kg
6 push jerk 70/50 kg

Cindy is
5 pull up
10 push ups
15 air squat

Time cap 22 min

Scaled version:
run 600 m
Leuat > kumppari/hyppyleuka

Huom: valitse kilot viisaasti. Kilojen tulisi olla sellaiset että pystyt tekemään toistot hyvällä tekniikalla ilman isompia taukoja.

WOD - conditioning

in pairs for time:

Buy in: 800 m run (both run)

16 rounds you go i go (thats 8 rounds each)
2 bar muscle up
4 burpee
6 double DB/KB thrusters 22.5/15 kg (or 24/16 kg KB)

Buy out: 800 m run (both run)

Time cap 30 min

Scaling:
bar mu - > 4 chest to bar/pull up/jumping c2b/pull up or ring row

5 cycle of 3 min amraps, rest 1 min between rounds

3 db squat clean (double db)
6 cal assault bike
9 air squat

10 rounds alt A and B
90 sec on of 30 sec off

A)
7 cal row or ski/air bike
7 devils press

b)
7 box step up w/db
30 double unders

10 rounds, every 2 min
a) 2 rounds of cindy
b) 2 round of macho man 60 kg

Every 5 min, for 25 min
20 cal row
12 kb deadlift
9 kb hang clean
6 kb push jerk

RX: 2 x 24/16 kg. Unbroken sets. Try to hit 2:00-2:15 rounds