31 burpee "Cash in"

Then 3rnd for time
25 alt db snatch
10 db burpee box over
90 DU

31 burpee "cash out"

1. 5+5 db hang clean and jerk
2. 30-60s plank
3. 20-40m Db fr carry
4. 20-40m d-ball carry OR 4 d-ball over the shoulder
5. Rest

For time

15 Front squat @60kg
5 Rope climb
20m Handstand walk
25 Front squat @60kg
3 Rope climb
40m handstand walk

TC. 30min

Bar starts from the floor!

Normal warm up.

Barbell warm up, then warm up barbell movements to the weight you wish to use for the work out.

With a partner, complete as many rounds as possible in 20 mins of:

200 m run
- 3 Deadlifts, 115/85 lbs
- 5 Hang Power Cleans, 115/85 lbs
- 7 Push Jerks, 115/85 lbs

While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.

21 калорий Лыжи
18 взятий штанга 40 кг
15 берпи через штангу фронтальные
4 отрезка сани +25 кг
3 серии с 3 минутами отдыха между ними

For time

• 4 legless rope climbs
• 40 single-leg squats, alternating
• 40 dumbbell snatches, alternating
• 3 legless rope climbs
• 30 single-leg squats, alternating
• 30 dumbbell snatches, alternating
• 2 legless rope climbs
• 20 single-leg squats, alternating
• 20 dumbbell snatches, alternating
• 1 legless rope climb
• 10 single-leg squats, alternating
• 10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Gymnastics skills
*Voimisteluliikkeiden läpikäyntiä, jokainen omalla tasollaan
*Lähdetään liikkeelle perusteista!

WOD
3 rounds for max reps (total 15min)
1min box jumps/box step ups
1min sit ups (with medball)
1min walking lunges
1min alternating single arm push press (kb)
1min rest

*Tasainen tahti jokaisella kierroksella, ei ”all out”.

Basic Condition 45 min

Any Ergo 50 Calories
6 Back Squat 65%

3 round For time
21 cal bike erg
15 deadlift 102.5kg
12 strict hspu
9 box jump 75cm

• nybörjare -
• atlet 60/45kg
• avancerad 80/60kg
• tjurnacke 100/75kg
• ninja 120/90kg
• Avenger 150/112,5kg