• @80% of 1RM
• rest 2min btw sets

• @80% of 1RM Clean
• all sets with same weight
• 2min rest btw sets

1 min on / 1 min off for 40 minutes

1. Row max calories
2. Dumbbell snatch alternating max reps
3. Skierg max calories
4. Wall ball max reps

Try to keep same pace every round!
Count reps.
Do not start too fast

100 x kahvakuulatempaus unbroken

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

Metcon/*Metcon-comp(21)
5rds
15 kbs 35/20-*53/35
100m run
15 burpees

deadlift(15)
5x2 tng

Finisher
2 min samson stretch
2 min w raise
50 leg raise

10 rounds for time

RX

• 9 thrusters 45/30kg
• 35 DU

Sc1

• 9 thrusters 35/20kg
• 25 DU

Sc2

• 9 thrusters 20/15kg
• 20 DU / 60 SU

Timecap 25 min

2 rounds

10m hand stand walk

10 C2Bs

10 strict T2Bs

20 pistol squats (alternating)

35min timelimit
25 DL 70/45kg
400m run
10 pull up
10 Clean&Jerk
800m run
10 pull up
10 C&J
10 pull up
800m run
10 C&J
10 pull up
400m run
25 DL

5x3 (80%)

WOD (S):
EMOM 30
1: 12-10 cal bike/ski/row
2: 15 KBS 24/16
3: 10 pull ups
4: 20 sit ups
5: rest