Emom20
Odd:Box squatx5
Even: 1arm ringrowx5+5

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow RDLs
5 Slow Deadlifts
5 Kang Squats
5 Back Squats
10 Alternating Elbow Raises
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

WOD
5RFT
12 Shoulder Press 95/65
20 Front Squats
200 Meter DB Farmer Carry 40/30

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

Min 0-12 Box 04200 ”braketrough”

5 Rounds
7 pull up
9 wall ball 9/6 kg
11 burbee

Min 12-15 1RPM of complex

Clean+hang clean+jerk

Min 15-21 AMRAP

10cal echo bike
10m handstand walk
2 BMU

Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.

1 min: 15 cal bike
2 min: 15 cal row
3 min: 16 reps wall ball
4 min: rest

Increase with 1 cal / rep every week

1.) Dip power clean+thruster 4×3+3
2.) Power clean +jerk 6-8×1
3.) Bench press w/pause @chest 5×5
4.) 3×
A.1) heavy Farmer walk 30m
A.2) half kneeling press ×10
A.3) Russian twist ×20

1. 40s Soutu
2. 8 Kasakkakyykky
3. 4/4 Tuulimylly
4. 5/5 Yhden jalan lantionnosto
5. 6 Boksihyppy
6. 8 Polvien nosto roikunnasta
7. Pyörä
8. 6/6 Pallof press

For time:

• Row 1,000 meters
• 50 thrusters
• 30 pull-ups
• Row 750 meters
• 25 thrusters
• 15 pull-ups
• Row 500 meters
• 15 thrusters
• 9 pull-ups

♀ 35 lb ♂ 45 lb

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Teams of 2 Partner Wod
Partner : Plank Hold
4 min Work 1.5 min Rest
1. Taters
2. Alt Russian Swing
3. KB Diamond Push-Up
4. KB Sit-Up & Press
5. Goblet Squat
@12/20