15:00 EMOM
Min 1: 10 Renegade Row each @50/35lbs
Min 2: 9 Pistol Squats each
Min 3: 30m Double KB Front Rack Carry

• Goal: Tough effort with 10-20s of rest on each interval.
• RX+: Heaviest DBs possible to go unbroken still!

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

Penkki 4x5x82,5%

Kyykky 4x3x87,5%

Kulmasoutu käsipainolla 4x12-20 / käsi

Clean Pull 6 sets of 2 reps

Lepopäivä- mitäpä teit?

AMRAP 12:00
25 Overhead Squats @35/25kg
200 Meter Run / 250m Row
25 Power Snatch
200 Meter Run / 250m Row

Goal: 2+ rounds
Consistent pace. Bar loading is intended to be light.
Rx+: @42.5/30kg

3 RFT:
15 OHS @40/30kg
50 DU

Time cap 5min

Outside class warm up:
4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

---

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

Hang snatch
2-2-2-2-2
- Keep it technical
- Perform to squat
- This is class programming

OTM10
Joka minuutti yksi hallittu, mahdollisimman hidas negatiivinen toisto ja pään alle tarvittaessa koroketta.
Lisää toistoja kun koroketta pään alle ei tarvita.

For time
10-8-6-4-2 Thrusters 60/40kg
50-40-30-20-10 Double Unders

Rest 90sec

21-15-9-6-3 Wall Balls
50-40-30-20-10 Double Unders