Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

Power(13)optional post wod
bench press/floor press-3x6
sumo dead-5x1
box squat-4x2 climb

Metcon
16.5 scaled
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
65/45

Metcon-comp
16.5 Rx
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
95/65

Finisher
Stretch and roll

For time:

• Run 400 meters
• Rest 1 minute
• Run 800 meters
• Rest 2 minutes
• Run 1,200 meters
• Rest 3 minutes
• Run 1,600 meters
  

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Complex-work up(12)
snatch pull
hang snatch
snatch

Fitcamp
15 db thrusters
25 ground to overhead
35 abmat sit-ups
200 jump rope
35 abmat sit up
25 ground to overhead
15 db thrusters
400m run

Metcon (14)
Emom
even-3 deadlift 205/135 and 6 rkbs 53/35
odd-20 step ups w/kb

Metcon-comp(14)
Emom
even-3 deadlift 255/175 and 6 kbs 70/53
odd-12 box jump overs 30/24

Finisher
100 double crunch
2 min hamstring stretch per
Lax shoulders

For time:

1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents

Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents

Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

complex-(12) work up
sn grip halting dead 5x1(7)
high hang sn+hang+snatch

Fitcamp
100 of the following in any order:
rope slams
sit ups
single unders
bicycles
rev burpees
cal ad/row
squat jumps

Metcon(15)
3rds
9 deadlift 135/95
400m run
18 hrpu

Metcon-comp (15)
4rds
9 deadlift 205/125
27 du's
9 db hang sn 60/45

Finisher
50 in and outs
2min plank
low back smash

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette

8 min AMRAP
3+3 pistol squats
5 strict pull ups
10 push ups

16 minutes to climb up with the following complex:
One squat snatch + one hang squats snatch + ohs
Start around 50% of your best snatch
Girls add 2,5kg after each round
Boys add 5kg after each round
Goal is to do at least 7 sets, so the increases can be smaller.
Mark your starting weight and the last one.

22 minute AMRAP

Heavy WB (use slam ball as needed)
Push ups
Sit ups
American KB swing 53/35
200 m Run after each round

Rep count starts at 3 for EACH movement on round 1, and increases by 3 every round.
So 3-6-9-12,etc until 22 minutes is up.
*Score is total REPS. Run is not calculated in score.

Three sets of:
Floor Bench Press x 10 reps 40-50%

Ring Dips x 12 reps

Reverse Snow Angels x 20 reps

Merkkaa lattiapenan kilot!!