RX
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (20/29 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

BEGINNER
3 rounds for time with a partner:
30 squat cleans (15/20 kg)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.

4 sets @ 70% of 3 RTM

1 Power Clean
+
1 Clean
+
1 Jerk

Find your daily max of 4

24min EMOM
1.min row 8-16cal
2.min 10 box jumps, rest of time max reps KB swings
3.min rest

AMRAP 14, with partner

5 Push-Ups
10 Box Step-Ups 24"/20"
15/10 Calories Bike Erg

Full round, then change

Voima
E3MOM, 4 rounds
Deadlift x5
-tangolla
-nouseva paino

WOD
For time:
15-12-9:
goblet squats
Box step-ups

In 12 mins, for max reps of:
150 Double Unders
30 Toes-to-bars
100 Double Unders
20 Toes-to-bars
50 Double Unders
10 Toes-to-bars
max reps in remaining time Machine Calories

Scaling
150 Double Unders / 200 Single Unders
Toes-to-bars / Hanging leg raises to 90°
100 Double Unders / 150 Single Unders
50 Double Unders 100 Single Unders

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4+4 squat strech
4+4 plate thrusters
8 tempo plate row

Strenght
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x10 + 2x6reps@light to moderate&heavyish + 6-8 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

3 rounds for time / 15 min time cap
16-24 box jump/step ups
16-24 push ups / hr push ups
16-24 v-ups / tuck ups
16-24 hardened ring rows

AMRAP 15

20 Wallball Shots 20/14p
10 Deadlift 60/40kg
20 Jumps Over barbell
10 Push-Ups

Rive kääntöallemeno
4 sarjaa
-5 @40%