For time:
30 handstand push-ups
40 jump squats
50 sit-ups
60 squat
70 double unders

21-15-9 reps for time of:

• Pull-ups
• Deadlifts

Men 225 lb.
Women 155 lb.

This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

For time.
Time cap 7:00min

20 synchronized squat cleans, (135/95 lb)
20 synchronized squat cleans, (185/125 lb)
20 synchronized squat cleans, (225/155 lb)

Scaled:
95/65 lb.
135/95 lb.
155/105 lb.

Write down the time after every set of 20 completed

AMRAP 7:00
In teams of two

• Synchronized bar-facing burpees

• Both athletes must be touching the ground (chest and tights) at the same time.

Rx: both feet go back and forth in the squat and go over the bar in the jump at the same time.

Scaled: athlete can use the stepping version

Penkki 5x3x60%, 3x65%, 3x70%, 3x75%
Kapea penkki 1x15-20
Ylileveä penkki 1x15-20
Leukoja eri otteilla 5x5-15
Hauikset myötäotteella 5x12-20

Find heavy 2

2 Squat clean:
2x70%
2x75%
2x80%
2x85%
2x90%

Every 5min:
21-25 cal Row
18-20 Wb
10-15 C2B

"Omatoiminen WOD"

Row 1000m
Rest 120s.
Row 800m
Rest 90s
Row 600m
Rest 60s.
Row 400m
Rest 30s.
Row 200m

Go hard, not all out!

Team WOD (3), 40min AMRAP
- 600m Run
- 30 Wall Ball (9/6kg)
- 15 Burpees Box Jumps