Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
50 kettlebell ground to overhead 70/53 or 53/35
40 cal row
30 push ups or strict hspu
20 step ups or box jumps
30 hanging knee raises or toes to ring
40 lateral hopovers
50 kettlebell swings

Opt(12)
1600m walk/run
bench or strict 5x2 tempo 3-3
5x5 superman
2x8 back squat

Finisher
50 knee tap to full sit up
1:00 min hamstring stretch

Kolmen-neljän hengen joukkueissa

Tee yhteensä

180 kahvakuulaheilautusta (kettlebell swing)
60 köysilaskeutumista (rope ascend)

(1 köysilaskeutuminen = 3 köysikiipeily)

1 tekee, muut lepää

Row 5k

Penkki 5x5x60%
Kyykky 4x3x70%
Kapea penkki 4x8
Kulmasoutu 4x8

5 Rounds for Time
15 USA Kettlebell Swings @24/16 kg
10 C2B Pull-Ups
5 Squat Snatches @40/25kg

TC: 16'

OH Lunges 5x15m

For time

8 OHS 80kg
100 Double Unders
6 Squat Clean 100kg
100 Double Unders

Back Squat

5x10x55-65%

SO 2:30

New Year 2020 WOD

20 movements, 20 reps. Alone or with partner, scale as needed. No time cap!

20 push press
20 box jump
20 power snatch
20 wall ball
20 OHS
20 t2b
20 front squat
20 push up
20cal ski
20 oh lunge
20cal bike
20 devils press
20cal row
20 d-ball over shoulder
20 thruster
20 sit ups
20 back squat
20 pull ups
20 power clean
20 bar over burpee

1Squat clean+3front squat