Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
3x every 2:30 min
5 at 65% 1RM

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

THE PROGRM WOD. Cluster Jungle

“Cluster Jungle”
10 Rounds for time:
10/7 cal Echo bike
7 Power cluster 45/30kg

Make sure to push the pace from the beginning and fight for a good score. Can you finish under 10 minutes?

4 Rounds - Each round is:

400 Meter Run
(Or bike 30 cal M / 22 cal W)

Then, 3 rounds of:

12 Kettlebell Overhead Swing 24 / 16 kg
8 Burpees

Rest 2 Minutes Between Rounds

R5JC

12 min

• 30 sec Erg
• 3 DL 80kg

For time
75 Power clean

Every brake
5 HSPU
10 cal Bike erg
15 Swing 24/16kg

BB: 60/45kg

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull