2 reps:
70% @ 25 kg
80% @ 28,5 kg
85% @ 30 kg
90% @ 32,5 kg

12 minutes:
EMOM 3 reps 70% @ 25 kg

Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata-20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

Pre-WOD:
-10 TGU's per arm

WOD - 5 Rounds Not For Time:
-Max Reps Body Weight Bench Press
(Finish each set to 30 with Calories on Rower***)

Post: "Annie"
50-40-30-20-10
-II Unders
- Sit ups

***If you do 18 Reps of Body Weight Bench Press, then do 12 Calories on Rower to equal 30.

Pre-WOD
5 minutes each of:
-Row
-Foam Roll
-PVC (Pass thru & OH Squats)
-Band (OH Passing)
-Wall Stretch/Pigeon

WOD - For Time:
-30 OH Squats @ Body Weight
- 5 Lateral Bar Burpees at every break

Pre-WOD
Power Clean 5,5,5,3,3,3

WOD - 10min AMRAP
-10 Hang Cleans (95#,65#)
-DU, increase with each round 10, 20, 30, 40 ...
Mod 1: 1-1 Singles with 3 burpee buy-in each round
Mod 2: 10 DU each round if you are close to getting DU

1. Run 200m, 2. 8 Burpee, 3. 6 Hang Power Snatch 50%=40 kg

Juoksin 150, jolloin jäi n. 15s lepoa.

Complete as many burpees as possible in two minutes

50 double under
5 Split Jerk @67.5
10 Lateral bar jumping burpees

1000m Row - 3:38
EMOM - 10 mins - hang clean and front squat 210 every minute
4 Rnds: 40m sled push (300lbs), 30 DUBs, 5 H Clns (185lbs)

10 thruster 40 kg
15 abmat
20 kbs 32 kg
30 du
20 kbs 32 kg
15 abmat
10 thruster 40 kg