2 rounds for time
50 DU
12 Deadlifts 100/70kg
4 Wall Walks
- Rest 1:1
50 DU
4 HSPU
12 Deadlifts
4 HSPU
- Rest 1:1

AMRAP 40, moderate pace

10-12-14-16-18-20.....

Kettlebell Swing 32/24kg
Box Jumps 24"/20"
Ring Rows
Calories AnyMachine
Sit-Ups
Push-Ups

For time :

20 Front Squat 40/30kg ( Floor )
6 Bar Over Burpees
18 Front Squat 40/30kg ( Floor )
10 Bar Over Burpees
16 Front Squat 40/30kg
14 Bar Over Burpees
14 Front Squat 40/30kg
18 Bar Over Burpees
12 Front Squats 40/30kg
22 Bar Over Burpees
10 Front Squats 40/30kg

TC 14

EMOM 12

Minute 1 : 10 - 15 Push-Ups
Minute 2 : 10 - 15 Strict Hanging Knee Raise
Minute 3 : 0:40 WallSit

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) complete 2
pause reps until you reach an
RPE 8 double ~85%

B.) Snatch
1.) Building weight
2.) 5×3 @70% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 5×2+1 @70%

D.) 3×
1.) Lying leg raises w/pause @parallel/before heels hitting the floor×12
2.) Reverse hyper on box w/pause when legs extented ×10

With partner, IGYG-style:
5 Power Cleans 60/42kg
2-4-6-8....Box Jump Overs 60/50cm

AMRAP 13 ( 2:00 On 1:00 Off )

40 Kettlebell Swing 24/16kg
40 Sit-Ups
40 Air Squats

Just Row 12000m

For time:
15/12cal Row
15 T2B
15 OHS 35/25kg
12/10cal Row
12 T2B
12 OHS
9/7cal Row
9 T2B
9 OHS

• Goal: Under 7min

For Quality:
50-40-30-20-10:
Burpees
– Run 5 rounds after each set of burpees.
– juoksut käytävässä

Scaled WOD
For time:
25-20-15-10-5:
Burpees
– Row 300meters after each set of burpees.