Clean & Jerk
5x 2 reps @ 90%
- squat clean
- 2 mins rest between heavy sets

AMRAP 18:
Row 400 Meters
Overhead KB Carry x 30m. (20/12kg)
10 Barbell Rows (60/42.5kg)

• Rx+: 24/16kg for OH Carry
• Alternate Options: Row = 1 x stairs, 15/12 Calorie Bike or Ski Erg

Teams of 3 ( You Go, I Go )
3rounds for time

6 rope Climbing
12 Bar mu
18 Ring Dip on High ring
21 hang squat Clean @40/25kg
24 burpee Box Jump Over
27 Kip HSPU
30 cal row

*you need to split the reps evenly between the team members!

Timecap : 30 mins

Teams of 2
Ygig:
10 wall climb
20 push ups
30 pull ups
40 wall ball (14/20lbs)
50 walking lunges
60 box jumps
70 t2b
80 kbs (16/24)
90 air squat
100 syncro burpees

Tc55min

For time:

500m Row
10 Push-ups
15 T2B
400m Run
10 Renegade rows 15/10kg DB (both=1)
15 WB 9/6kg

400m Row
15 Push-ups
20 V-ups
300m Run
15 Renegade rows
20 WB

300m Row
20 Push-ups
25 Hollow rocks
200m Run
20 Renegade rows
25 WB

200m Row
25 Push-ups
30 Abmat sit-ups
100m Run
25 Renegade rows
30 WB

Strength

5-5-5-5-5

Turkish Get-Up (each arm)

800m Run
20 x Wall Ball
20 x Pull-up
400m Run
20 x Wall Ball
20 x Pull-up
200m Run

WOD (S):
“Recovery session”
4-5 rounds
30-45s jump rope
10 catcows
10 paloff press / side
8 half kneeling KB press / side
8 greatest stretch
10 plank walkouts
10 steps lateral banded walk / direction
10 steps banded monster walk
5-10 banded squats
20m bear walk

mämmin koeajoa

Rive
2@81
1@84
1@87
2@83
1@86
1@89
2@85
1@88
1@91

• raskas

Työntö veto maasta + melkein maasta
1 x (1+2)@90
2 x (1+2)@95

Etukyykky kulmaan + etukyykky
2+1@70 x 2
2+1@75 x 2

kyykystä boksille 5x5