10 Min amrap

• 2/4/6/8/10… Front squats 2x24kg kb
• 2/4/6/8/10… Burpees

3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement

A,
Block Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
50 Dumbbell Thrusters, 20/12.5kg
300 Double Unders
50 Wall Balls, 9/6kg
300 Double Unders

Goal
Sub 14 min

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

5.8km juoksu
150ghd vatsaa
5.8km juoksu

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

Ring MU skill

E2MOM 5 rounds
1-3 Ring MU
8-12 burpee

4x3 noin 80-90%

4 sets for consistency (2 each):
A. 7 min amrap:
21/17 cal row
14 KB swings
7 pull ups

B. 7 min amrap
21/17 cal bike
14 box jumps
7 DB burpees

3 min rest after each round.

2 min/movement
8 min/ round, 5 rounds
40min total

1. Ski 1.45 or 30cal
2. STOH 5 reps every 30s. 65% 1rm push press
3. Ski 1.45 or 30 cal
4. GHD 6-7 reps every 30s.

Total reps/cals
300cal ski erg
100 STOH
120-140 GHD

Voima
Push up 4x 5-8
-matala tanko/kuminauhat
-rest 2min

WOD
5min Amrap
4 plate squat
8 GTOH (plate)
12 jumping jacks

-rest 2min between amraps

5min Amrap
4 up downs
8 sit ups
12 OH lunge (plate)