• 4 Round of:
Pull Ups 12 reps
GHD Sit Ups 12 reps
Double KB Farmer Carry (2X32/24Kg) 36 m

5 rounds for time

12 shoulder to overhead
12 front squat
12 toes to bar

M40+// 50kg
Time cap 12min

Bicep Curls
3 x 8 single arm dumbbell curls with each arm (8 with right arm, then the left)

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