EMOM 10/12/14 tai 16 (eli teet joko 5,6,7 tai 8 kertaa molemmat)
Odd min : Rowing for 40s@80%
even min : Wall ball x 8-12 reps

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!