20min amrap:

1-2-3-4-5-6-....jne.

• askelkyykky (N 42,5kg / M 60kg)
• push press (N 42,5kg / M 60kg)
• burpee

00:00 - 02:00
test max reps unbroken strict pull up
02:00 - 04:00
1 set 70% rep of test
04:00 - 06:00
2 set 60% rep of test
06:00 - 08:00
3 set 50% rep of test

• Global Foam Roll Quads x 60s each
• Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

WOD:

3 Rounds

90s Clean & Jerks(115/65lbs)
30s Rest
90s Flutterkicks
30s Rest
90s Front Squats(115/65lbs)
30s Rest
90s Burpees
1min Rest before next round

*Feet stay off ground during flutterkicks
*Score is total number of Clean & Jerks, Ftont Squats, and Burpees

round 1: 10, 24, 20
round 2: 10, 21, 20
round 3: 11, 22, 22

50 Chest to bar
100 Sit ups
50 handstand push ups
100 pistol squats

A: Broad jumps 8x3
B: Dips 1xMax
C: SA DB rows 1xMax/arm
D; DB shoulder flys 1xMax
E: Alternating db biceps curls 1xMax

In 12 min. window find your 1RM squat clean then do AMRAP burpees into the end of the last minute.
1 burpee = 1kg

Helen
3rounds:
400m Run
21 KBS 1.5
12 Pull-up

Super stoked! I beat my last time by almost 2 full minutes, new PR!

6x
A: 6 Thruster (40kg) + 6 Bar facing Burpee
B: 15 cal Air bike + amrap Power snatch (40kg)

for time

21-15-9

row calories
pull ups