5 sets of
Pause Front Squat (2 sec) + Front Squat
Go every 2 minute, 80-85% of Your recent 1RM

A: Snatch 8x3@light weight
B: Deadlift 5rm
C: DB FC Lunge walk 3x16steps

For Time with partner

1 mile row
90 box jump overs (24/20)
80 Kettlebell swings (24/16kg
70 burpees
60 wall ball (9/6kg)
50 Plate Overhead Lunges (15/10kg)
40 Toes To bar
30 Kettlebell Snatches (24/16kg)
20 Pullups
1 mile row

THE PROGRM WOD. Cluster Jungle

“Cluster Jungle”
10 Rounds for time:
10/7 cal Echo bike
7 Power cluster 45/30kg

Make sure to push the pace from the beginning and fight for a good score. Can you finish under 10 minutes?

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

AMRAP 8

30 GHDSU
50 Calorie Echo Bike
30 GHDSU
Max Calories Echo Bike

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

EMOM’40
1. 12/10 cal row
2. 8 C2B
3. 40 DU
4. 15 Wall ball 9/6kg
5. 5 C&J 60/40kg
6.Rest

AMRAP 20

5 Handstand Push Ups
10 Single Leg Squat
15 Pull Ups

Every 4:00 ( Starting ) 15 Hang power snatch 35/25kg

• Score reps of "Mary"