20 minute AMRAP

400 m run
10 single arm KB/DB OH squats 50/35
10 T2B (20 K290)

15 rounds for time of:
5 Wall ball shots, 20/14p
3 Handstand push-ups
100/70kg 35+, 80/50kg 40+ pound Power clean, 1 rep

A.
1.) Easy row ~3min

2.) 2 rds:
12 Air squat
12 One hand swing
12 Turkish Sit up

3.) Mobility

B.
EMOM x20:
1. Row (10-15cal)
2. Burpee over box (6-12)
3. KB swing (10-15)
4. Rest

C.
Cool down:
1.) Easy row ~3min
2.) Mobility

200 cal row parin kanssa

Timecap 16min

1a) Seated DB Lateral Raises: 3 x 15. Rest 30s.
1b) Banded Face-pulls: 3 x 25. Rest 30s.

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

3 rounds:
10 Squat Clean 40/30kg
10 STOH

3 rounds:
8 Squat Clean 50/35kg
8 STOH

3 rounds:
6 Squat Clean 60/40kg
6 STOH

This is for time, no rest between rounds.

12min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 10 Double KBS (eyelevel)

5sets of
2 Hang Squat Clean + 1 Split jerk

Every 2 minutes for 40 minutes (4 sets):
Station 1: 10 burpees + DB thrusters rest of the time
Station 2: max DU’s
Station 3: rest
Station 4: Row for calories
Station 5: 60s HS hold