A: 2min row for cal
1min rest
2min amrap
12 DU
6 burpees
1min rest
2min row for cal
1min rest
2min amrap
12 DU
6 Burpees
1min rest
2min row for cal

A: Shoulder press 5x3
5 heavy sets of 3
2min rest between sets

B: 12min amrap
5 Front squats 60/40kg
7 Ring rows
10 Rkb swings

Tempaus, raskas ykkönen
1x90%
1x95%
1x90%

Rive + työntö, raskas ykkönen
1x90%
1x95%
1x90%

Etukyykky, raskas ykkönen
1x90%
1x95%
1x90%

Te veto
3x2@120%

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

"Omatoiminen wod"

A.
3x Squat clean+ 1x Split jerk x5

B.
OHS: 5+4+3+2+1 (75-90%)

C.
3 rds:
12+12 Db One hand Push press
12+12 Db Bent over row
12 Db Bench press

6 Rounds not for time:
500/400m Row
10 Strict T2B
100m Double KB OH carry 2x16/12kg
10 Box jumps 60/50cm

Cement Mixer
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

Conditioning
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run