2 min rowing
2 min double unders
2+2 min ankle mobility on box
-then one round-
10+10 banded lateral side step
10 banded air squats
20 box step ups alt leg.
10 empty barbell clean&jerks
10 Tempo ring row (3x3x)
- then 2 rounds-
5 clean&jerks @ starting weight of workout (rx 43/30kg)
5 box jumps
6 pistol squats or weighted box step ups
-then build to 3 category weight of clean jerk in 5 minutes. go up with same weight raises than it goes on workout- for example 2-3 rep with 61kg, 2-3 rep with 83 kg and 1-2 rep with 102kg.
Then try to start Open wod in 5 minutes.

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough
- 3s stop at catch.

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

Eilinen/Lepo

Cash In:
200 meter Farmers KB Carry 2x32/24kg
Then AMRAP in 20 minutes (You Go, I Go)
6 Bear Complexes 70/40kg
20 Bar Over Burpees
30 calorie Assault Bike/Rower

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(16)
:20 work :20 plank :20 rest x4
plank taps
toe taps
dips
body builders

Finisher
50 alt toe touch
1:00 min bf stretch

Dead Row 3x4-6
Maastaveto max3
Stoppivedot 5x3x60%

5 rounds for time of

• 50 double-unders
• 20 sumo deadlift high pulls
• 20 GHD sit-ups
• 20-cal. row

♀ 55 lb. ♂ 75 lb.

2 rounds:
10 Air Squat Cross Kicks video
5 Push-Up
5 Pull-Up

Thruster 4x8
EMOM10': 3-6 Strict pull up

For Time (with a Partner)
75 Lateral Pumpkin Burpees
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* @60/50cm
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Use a medicine ball @9/6 kg as your pumpkin
TC: 20'