10-20-30-40-50 For Time
Push press ( DB, KB, or barbell)
Row for calories
Room sprints ( down and back = 1 )

Rest 5 min.

Cash out: 5 min. Burpee pull ups (see how many you can get in that time frame)

• If it's a large class, use skiers and bike if needed

As far was WOD goes, you will do 10 push press, row 10 calories, and do 10 room sprints, then do 20 push press, row 20 calories, 20 room sprints, etc.

Polven päältä veto+polven päältä tempaus
Nousu johonkin painoon

4x4 85% ykkösestä

Clean

30 Minutes to max out on the squat

clean. After reaching your max

do the following work sets.

Drop down to 90% and do 10 singles

Drop down to 80% and do 8 doubles

Drop down to 70% and do 6 triples

Rest enough between the sets!

21-15-9
POWER SNATCH
SDHP
PISTOLS

Deadlift
75% x 5
85% x 3
95% x 1

5 rounds
1min DB Deadlift
1 min push ups

16 min AMRAP

10 Thruster 45/30 kg
10 CTB
10 Clean & Jerk 45/30 kg
10 TTB

Snatch 1RM

4x1+2@75-80%

2 min test run, as far as you can e.g 550m

Workout:
Run "550m" to a time 2min24sec
Rest 1:30
8 rounds or until you cannot reach 550m in time.

If you did 8 rounds your rest for next week is
1min,
45sec,
30sec,
15sec.