2 kierrosta, 1min työ/1min lepo, amrap:

• Wall-climb
• Assault Bike (cal.)
• skin the cat
• SkiErg (cal.)
• Renkaan flippaus(ahap)
• Tasajalkahyppy (oma pituus)
• 1-jalan tuplanaruhyppy
• GHD-istumaannousu
• Soutu (cal.)
• hämähäkkikävely (metrit)

Start up
stretch 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope

3rds(8)
4 p2b
6 hang clean
8 plyo

Metcon/*Rx(16)
30 hspu-mod as needed
15 cleans 95/65-*145/95
45 ttp/hkr/kne/*ttb
15 hspu-mod as needed
30 cleans 95/65-*145/95

otm 6
2 cleans-climb if form allows

Finisher
2 min hip opener
2 min plank
30 scap push ups
100 temp tantrum

a) 12 min emom

1 min: X määrä valitsemaasi voimisteluheikkoutta
2 min: X määrä valitsemaasi voimisteluheikkoutta

esim a) 10 pistoolia ja b) 10 t2b tai c2b

Huom: hyväksy VAIN täydelliset toistot

b) 50 GHD sit-ups

Partner WOD:

AMRAP in 30 minutes:
A:
15 Power Cleans @60/40kg
50 Double Unders

*While one partner completes ONE full round of the "A", the other partner will do as many rounds as possible of "B" then change and follow this until 30 mins.

B;
10 toes to bar
5 burpees

Score : total reps / rounds

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.
1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo
20 mclimbers
30 h2r

Metcon/*Rx(20)
8rds
6 cleans 105/75-*145/95
100m run
6 *ring dips(mod as needed)
100m run

otm 6
hang clean + clean
climb

Finisher
2 min hip opener
40 w raise
80 double crunch

Start up(14)
stretch 4 mins

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

3rds(8)
20 high knees
20 heels to rear
20 walking ft kicks

Metcon/*Rx(15)
ot 3:00
400m run x4
then at the 15:00 min mark
2rds(10)
30 du's x2 singles
20 oh lunge 35/25-*45/35
10 hkr/k2e/*ttb

3x2(10)
overhead squat

Finisher
1 min hip distraction per
1 min sh distraction
30 band pull aparts
:30 sec side plank
:60 sec ft plank
:30 sec side plank

Maastaveto 2x5x82,5%
Etukyykky 3x7
Sivutaivutukset 4x12-20 / puoli

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

hi hang snatch 3x2(7)
power snatch + squat snatch complex- work up(12)

Fitcamp
800m run
30 rev burpees
30 ground to overhead
30 oh walking lunge
800 rope slams(team)

Metcon
Amrap 9(ladder)
3,6,9,12,15 etc.....
snatch 75/55
toe to bar/toe to pole

Metcon-comp 9(ladder)
3,6,9,12,15 etc.....
snatch 105/75
bar muscle up

Finisher
50 wood chops
30 w raise
30 halo

For time, working on the odd minutes, and resting on the even minutes:

• 100 chest-to-bar pull-ups
• 95-lb. push presses, 125 reps
• 95-lb. back squats, 150 reps
  

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.