AMRAP 12
With a Partner
30 Wall Balls
30 KB Swings
30 Burpees

Rest 3min

AMRAP 12
”I Go, You Go”
3 Pullups
5 Box Jumps
7 Squats

Rest 3min

AMRAP 12
10 Pushups
15 Situps
20 Weighted Squats

*run 300m minute 0:00 and 6:00

EMOM 60min

1. MR Kipping HSPU
2. MR Ring/box/x dip
3. MR T2B
4. Front squat 5-10
5. MR BMU/ C2B
6. Deficit Deadlift 5-12
7. Box jump 5-15
8. Ring mu / Kipping pull up
9. MR HS
10. REST

4 rounds

10 lunges 70kg/50kg

15 cal airbike

300m run

Juhannus WOD

For time:

100 jumping jacks
75 air squats
50 push ups
25 burpees

HYVÄÄ JUHANNUSTA! Postatkaa aikoja, jos teette juhannusriennoissa wodin! :)

For 35 minutes:
8 DB power cleans 35/25 lb
300 m run or 80 s ski
1 min rest
30 m DB walking lunges 35/25 lb
450 m run or 120 s ski
1 min rest

3-4rds
one leg hip thrust 8/side
rest 1min
leg raise 10 (selin makuulta)
rest 2min

Front rack carry

4-6 sets of 50m (=räkki ympäri) front rack carry with two KBs – HEAVY!

Rästi

With a Partner
8min Max Cal. On a machine

For Time:
21-15-9
Squat Cleans -> Hang Squat Clean
Ring Dips -> HR Push-ups ->pushup ->box

RX: 61/42,5 kg + RD
blue: 52,5/32,5 kg + HR pushups
orange: 35/25 kg + pushups
yellow: 30/20 kg + box pushups

the goal is to go fast and keep moving, thinking of this as a workout that should BURN and hit your breathing more than it should be challenging to do the reps. Break up the sets as needed to maintain a continuous pace.