0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Penkki 3x6x80%
Dippi 5x5-15
Vipunostot sivuille käsipainoilla 3x12-20
Vipunostot eteen levypainolla 3x12-20

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

After 18:00 WOD, swimming with Pekka 15-20 minutes.

AMRAP 12:
6 DB Hang Squat Cleans (50, 35)
12 Burpees
200 Meter Run / ½ Stairs / 200m Row / 200m Ski

1a) KB Curls: 4 x 10-12. Rest 30s.
1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.
1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.
+
5mins of rolling / self-massage

21-18-15-12-9
Wallball 20/14
Pull Ups
Calorie Row
Rower over burpees

EMOM 50 (45 sec work, 15 off)

Min 1: easy shuttle run
Min 2: lateral box step uo high box 75/61cm
Min 3: easy row ( näyttö alhaalla)
Min 4: hollow hold 15-20 sec
Min 5: single arm russian swing, light KB 20/20 sec per side

Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

"The Floor Is Lava!"

For Time with a partner :
50 Back squats @60/40kg
100 DU*
10 S2OH @60/40kg
60 Front squats 50/35kg
100 DU
20 S2OH @50/35kg
70 OHS @40/30kg
100 DU
30 S2OH @40/30kg
80 Back squats @30/20kg
100 DU
40 S2OH @30/20kg
Timecap : 30 mins

One person works at a time! You have to pass the barbell to your partner without putting it down. If you drop the bar , run 400m together.
*Scaling : 100DU =300 Single Under

EMOM 5 - Deadlifts and Bar Over Burpees
6 Deadlifts 100/70kg
2-4-6-8-10 BOB (bar over burpees)
Rest 3min
Repeat 5 times, so this is a 37min workout.

In minute 1, you perform 6 DL and 2 bar over burpees.
2') 6 DL & 4 BOB
3') 6 DL & 6 BOB
4') 6 DL & 8 BOB
5') 6 DL & 10 BOB

If you're not able to perform the burpees within the minute, you are out! Take a 3min break and start the next round.