AMRAP 7:
- 80 m run
- 10 pull ups

Rest 3 min

AMRAP 7:
- 20 squats
- 10 DB snatches (20kg/15kg)

3 rounds for max reps:

• Power clean for 30 seconds, rest 30 seconds
• Power clean for 25 seconds, rest 35 seconds
• Power clean for 20 seconds, rest 40 seconds
• Power clean for 15 seconds, rest 45 seconds
• Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men 155 lb.
Women 105 lb.

Strength: 20 mins to build up to and perform 8x3 deadlift@85%1rm

Wod: for time
100 DU
50 wall balls
50 Burpees
100 DU

Wod: go hard and fast ! This is a sprint Wod, go unbroken

3x10 Good morning

jotain puuhailua

OTM 10 minute
Push jerk x 2

otes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

:30 seconds slow row 
:30 seconds jumping jacks

:30 seconds medium row 
:30 seconds active spidermans

:30 seconds slightly faster row 
:30 seconds active samson

followed by…

2 rounds:
5 Push-ups 
7 Sit-ups 
9 Squats

Mobility (6:00-10:00)
Pigeon pose on box 1:00 min per
Box calf stretch 1:00 min per

Skill/Teaching( 10:00-25:00)
Row Technique
Return-extend arms before returning to monitor, establish vertical shins then repeat

Box Jump Prep
10 Small Hops 
10 Higher Hops 
3 Step-ups (each leg) 
3 Box Jumps (step down, lower box) 
3 Box Jumps (step down, workout height box)

Burpee prep
3 Spidermans (each leg) 
3 Push-ups 
3 Frog Jumps (jump feet outside of hands from high plank position) 
3 Burpees

Run through (25:00-30:00)
100 Meter Row 
4 Burpees 
4 Box Jumps 
100 Meter Row 
2 Burpees 
2 box Jumps

Metcon (30:00-60:00)
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Optional (10)
40m x 6
bench/strict 3x10
max rep unbroken hspu/push up

Finisher
50 knee tap crunch
50 rtw
30 scap push ups
1 min chest opener
1 min quad stretch per

Frontsquat 4-4-3-3-2-2

AMRAP 41
9 hspu
10 power clean 77kg
19 wall ball
77 cal row

Hyvää syntymäpäivää Niko!