EMOM 14
Odd 5x squat clean
Even 10x WBS

Rx: clean 70/50kg
WBS 12/9kg
Sc1: clean 50/30kg
WBS 7/5kg
Sc2: clean 30/15kg
WBS 6/3kg

5 rounds, 60:30

Tire flip
Burpee-box-jump
Shoulder-over-cleans 20kg
DU

Total of 5min: Active/Passive Hang. As many sets as you need.

21-15-9 reps for time of
- Snatches
- Box jumps

Men 115 lb., 24-in. box
Women 75 lb., 20-in. box

AMRAP 20
20x goblet squat
20x box step with KB (50cm)
20x sit up with KB
Rx: 24/16kg
Sc1: 12/8kg
Sc2: no weight

WOD. TC: 16:00

Rx: TTB
21-18-15-12-9-6-3
DU
100-90-80-70-60-50

Sc1: KTC
18–15-12–9-6-3
DU (attempt) or tuck jumps
50-40-30-20-10

Sc2: Knee rise
18-15-12-9-6-3
SU
100-80-60-40-20

Clean 1 RM

Rowing cardio
21-18-15-12-9
row for calories
rest 1:1
fairly easy pace

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

6-4-2-2
60%-70%-85%-90%