30min EMOM:
1) Row
2) 12 KBS + Box over Jump
3) rest

3 rounds for time of:

7 power clean 70/45kg
14 wall ball
21 cal erg

3 rounds
250/300m row @ hard pace
12-16 weighted box step ups (double kb's
front rack hold)
rest 2-3 min bwn
Work with quality on box step ups, perform good from and hard trying when its working time.

Congrats, more than a week of WODconnect advent calendar completed! We hope you have found the tasks helpful. Still a lot of useful, interesting and fun tasks coming up, so keep going! Today’s task is to open up your latissimus dorsi muscles, your lats. Time to take that foam roll to use again and find a rubber band, then follow the instructions given here:

http://blog.wodconnect.com/post/104679615707/crossfit-mobility-basics-2-4-lats

20min to build up Clean 1RM

1 Clean & Jerk

@ TODAY´S 80%

For time :

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

4 Rounds
Every 1:30

10 Reverse Row
10 Zercher Squats

20min, joka toisella alkavalla minuutilla 5 x kulmasoutu

Heaving Snatch Balance
3-3-3-3-3
2min Recovery