5 kierrosta

800 m Juoksu
30 Kahvakuulaheilautus
30 Etunojapunnerrus

Aikaraja 50 min.

MAX EFFORT BURPEES FOR MAX REPS

Go all out each round. Note down how many burpees you completed in each amrap. Score is total number of burpees performed.

Load a bar with regular bumper plates for the burpees

5 ROUNDS
- 10 seconds bar facing burpees
- 50 seconds break

2 MIN BREAK

3 ROUNDS
- 30 seconds bar facing burpees
- 30 seconds break

2 MIN BREAK

1 ROUND
- 60 seconds bar facing burpees

SCORES TO BEAT in the 60 seconds round

Beginner athlete: 6reps
Average athlete: 9reps
Advanced athlete: 12reps
Elite athlete: 16reps
Regional athlete: 17reps

For time:
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs
100 Power Snatches (42.5/30kg)
12 Rope Climbs
100 Power Snatches (35/25kg)
100 Box Jump Overs
100/70 Calorie Row

200m Run
10 STOH @50/35kg

25/20cal Row
12 Burpees

Optional Accessory

CONDITIONING

100 KBS @32/24kg

EMOM→ 5 Burpees. WOD starts with Burpees

RPE 3 to 5, go by feel

For time:
100 Double Unders
25 Push Press @42.5/30kg
75 Double Unders
20 Push Press @60/42.5kg
50 Double Unders
15 Push Press @70/47.5kg
Timecap: 9 mins

Extra Credit
Banded OH Triceps Extensions: 4 x 15. Rest 60s.

1) Push Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM
- Option: 7 x 4 only adding weight if form permits.

2) Band Rows: 4 x 15. Rest 60s.

EMOM for 20 minutes:

1 snatch

Choose a moderate weight that moves well.

MUISTAKAA ETTÄ HUOMENNA KISAPÄIVÄ, KISAAJAT KEVYTTÄ KUORMAA KEHIIN!!!!

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight