-Kippi/kippileuka
-Rengassoutu
-Ilmakyykky

5 rounds for time:

15 ringrow
20 airsquats
100 m run

Work:rest 1:1

TC20min

3min amrap
10 Burpees
5 squat clean 40/30
3min rest
3min amrap
8 Burpees
4 squat clean 50/35
3min rest
3min amrap
6 Burpees
3 Squat clean 60/40
3min rest
3min amrap
4 Burpees
2 Squat clean 80/55

A,
Odd Object
Farmers Carry: 7 x 15m
Each set should be challenging and near, but not to failure. Adjust loading as needed.

B,
For Time
200/180 Cal Bike
Goal: Sub 20 min
Every 90 sec complete 8 Box Jump 75/60cm
Start with the boxjump!

C,
For Quality OR "Burner"
20 Bar Muscle Up (perfect reps )
20 Def Strict HSPU ( 5-10cm def)
40 sec L-Sit ( on ring/paralelette)
Your choice if you want to push the pace here or not. Either way we are looking for good, quality reps with the higer skill gymnastics work.

A,
1 Squat Clean + 2 Split Jerk
Find your Max for the DAY and accumulate a total of 5 work sets

B,
2 Rounds
20 Alternating DB Snatch 22,5/15kg
30m Suitcase Carry Lunge (right)
5 Rope Climb
20 Alternating DB Snatch
30m Suitcase Carry Lunge (left)
Goal: Sub 16 min

C,
Midline:
3 Rounds
45 sec Hang from Bar
15 GHD Sit Up
Rest as needed or turn this into an AMRAP in 6 min if you like. Just be smart with the volume.

Every minute 1 Torokhtiy complex
(snatch + snatch balance + snatch push press + ohs)
50%+ of snatch pr

15 min AMRAP
3 Front squats 115/75
3 TTB
6 Front squats 115/75
6 TTB
9 Front squats 115/75
9 TTB....... etc

• Continue adding 3 additional reps for each movement after each round until time is up.

Pari WOD

6 min AMRAP
DB pushup + row both hands 20 kg

2 min pause

6 min AMRAP
KB swing 24 kg

2 min pause

6 min AMRAP
Sit-ups

Plus alaselälle 30* setti. Masuun 3 erilaista sarjaa. Jaloille lämmittelysarja 50*14 kyykky, sit jalkaprässiä 5 sarjaa, uutta!

Rest day

AMRAP 20' OF:
7 POWER SNATCH 60/40 40/20
7 BURPEES
200 MT RUN