For time

• 30 box jumps
• 15 clean and jerks, 65 | 95 lb.
• 30 box jumps
• 15 clean and jerks, 85 | 135 lb.
• 30 box jumps
• 10 clean and jerks, 115 | 185 lb.
• 30 single-leg squats
• 10 clean and jerks, 145 | 225 lb.
• 30 single-leg squats
• 5 clean and jerks, 175 | 275 lb.
• 30 single-leg squats
• 5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Overhead Squats

A) Three sets, not for time, of:
Unbroken Hips to Rings x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Handstand Push-Ups x 4-10 reps
(aim for top end of each range, note how many completed each set)

3 sets: kipping hips to rings (4 each), unbroken double unders (40 each unbroken), hspu (2 kipping plus 3 reps of 5011)

B) For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (95 lbs – from ground)
600 Meter Run
10 Overhead Squats (95 lbs – from ground)
20 Burpees
40 Pull-Ups

19:58

C) Two rounds for time of:
25 GHD Sit-Ups
50 Double-Unders

25/50
10/50

Rest day

6 squat clean
10 box jump
12 trx rutistus
15 hollow rock
20 cross crunch
20 mountain climbers

Vauhtipunnerrus

5 x 1

WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

Deadlift 5 RM, then 3x5 @ 90%

aerobic work +
Olkapäälämppä
easy pace Mikko’s triangle (or 40min running exercise outdoors, 3min run, 1min walk)
10 rds (40min workout) 1min ski
1min assault
1min row
1min rest