5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

5 rounds for time:

5 deadlifts 120/80kg
10 burpees

“Open Workout 14.5 & 16.5″

Aikaa vastaan:

• 21 thruster (N 29kg / M 43kg) (SKAALATTU N 20kg / M 29kg)
• 21 bar-facing-burpee
• 18 thruster
• 18 bar-facing-burpee
• 15 thruster
• 15 bar-facing-burpee
• 12 thruster
• 12 bar-facing-burpee
• 9 thruster
• 9 bar-facing-burpee
• 6 thruster
• 6 bar-facing-burpee
• 3 thruster
• 3 bar-facing-burpee

Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises

3x8
Keep your elbows high!!!

3 rounds:

• 5 hang power clean + 1 push press 60/40kg
• 4 + 2
• 3 + 3
• 2 + 4
• 1 + 5

Rest 2min between rounds

otm 6:
uneven:
5+5 weighted lunges
even:
10 goblet squat
(use kb, db or plate, choose your weight)

3 rounds for time:

• 500m row
• 10 thrusters 60/42,5kg

Rest 2min between rounds

21 minutes, on the minute:

• 12-14 wall ball
• 14-16 db snatch 45/25lbs
• 8-12 cal row

For time

5 rounds of

• 15 Wallball 20lbs/14lbs
• 10 Pullup

CAP: 8 min