Row For 20 min.
Nice and easy, don't overdo it.

x10 +10kg x10 +10kg...

5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

10 front squats
10 shoulder press
10 back squats
10 push press
10 OH squats
10 high hang cleans

Same weight for all movements. Do not add weight until all six movements can be done with ease at the same weight.

3 rounds for time of

• 15 squat cleans
• 15 ring dips

Men 135 lb.
Women 95 lb.

"Omatoiminen WOD"

A.
2 rds:
1min Row
10-15 Air squat
6-10 Push up

2 rds:
5 Hang power clean
5 Push jerk
5 Burpee

B.
For time:

15-12-9
Row (cal)
Burpee over rowers

And then...

15-12-9
Hang power clean
Push jerk

(rx:50/35kg)

AMRAP 20 minutes of:

buy In…... 50 Burpees

15 strict pull-ups
30 push-ups
45 squats

Väliin jääneen harjoituksen tekeminen

DB Bench Press with neutral grip 8-8-8-8 reps. Add weight for every set.

Option A
With partner alternating times:
50/35 calories of ski erg
30/24 calories of ski erg
15/12 calories of ski erg
Go hard pace on these, when its your turn.
Option B
With partner alternating times:
30 burpees
20 burpees
10 burpees
Go hard when its your turn to work.
If need to scale reps here is an options
30-20-10 calories of ski erg or 21-15-9 reps of burpees.