Working 3 mins on 2 off;
A.
Run 400m
15 KBS
Max t2b

20 box jump overs
20 DB snatch
Max push ups

6 intervals total

Post total reps from AMRAP

20min

4-6 varpaat tankoon tiukkana
30-40 tuplanaruhyppy
35/30cal laite

In 15 mins build up to a moderate to heavy 10Rm back Squat

3 on : 2 off (30 Mins) 6 Rounds

A. 18 hang kb snatches 24/16kg 9/9
20/15 Cal Row
Max t2b

B.
15 HSPU
20 box jumps
Max burpee Ring Mu ( scale to bar Mu, c2b or pull up)

Post total reps of t2b + burpee Mu to WODconnect

Kipping pull up technique

Working 2 min AMRAP of 2 on and 2 off: 36 mins
A. 15 Burpee box jumps + power cleans 50/35kg
Rest 2 Mins
B. 50 DU's + Max c2B
Rest 2 Mins
C. 20/15 Cal Row max db snatch

3 Rounds ( record the reps at the end and add breakdown)

10 Min EMOM
3x squat Clean @60-70%

15-12-9:

• thrusters (42,5kg/30kg)
• toes to bar
• kettlebell sumo deadlift high pull

Etukyykky 3,3,2,2,1,1

Nousevat painot.

On The 2:30 x 5 Sets:

1 Set : 80-90%
2 Set : 70-80%
3 Set : 60-70%
4 Set : 50%
5 Set : 50%

Of Unbroken Set. Use same modification.