#MetCon |20’ AMRAP, 2’ on / 30” off each, of:

• burpees
• jumping rope
• air squats
• jumping rope
• push-ups
• jumping rope
• box jumps (60/40 cm)
• jumping rope

AFAP
25cal row
12 clean&jerk @40/20
25cal row
9 clean&jerk @45/25
25cal row
6 clean&jerk @50/30

4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00

7 min AMRAP:
20 x boksihyppy
10 x taters (16 kg)
40 m farmarikävely (2 x 20 kg)

For time:
10 Power Cleans (70/50)
20 HSPU
30 KB Snatch (24/16)
40 Wall Ball Shots (9/7)
50 Calorie Row
40 Wall Ball Shots
30 KB Snatch
20 HSPU
10 Power Cleans

3 RFT
10 snatches @50/25
10 overhead squats @50/25
20 pull ups

5 x Pull up(any kind)
7 x Ball up(6kg, second line)
9 x Jump legs to hands like frog

5 x 40kg deadlift
10 x Lowest Box jump
15 x Sit up

AMRAP
1' burpees
2' double unders
3' push presses @20/15
1' rest
2' burpees
3' double undeers
1' push presses @20/15
1' rest
3' burpees
1' double unders
2' push presses @20/15

Friday:
Group Warm Up

Focus #1
5 Sets of 5 Tempo Deadlifts
Work at around 50%. Not focused on going heavy

Focus #2
Close Grip Bench 3x5

Score=Bench 3RM

PostWOD:
400 cool down
Foam roll back
Cat/Dog holds