100 double-unders - scaled 300 singles
15 ring push-ups - 2 rounds of ring pushups & 3 rounds of regular pushups
20 sit-ups

5 rounds

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

5 rounds for time:

7 overhead squats (135#/95#) - no rack allowed
21 burpees

10 minute cap.

Pre-WOD: 1 round max Dead Lift (355 lbs)

WOD: For Time

400 Meter Run
30 Kettle Bell Swings (Rx 53)
60 Double Unders
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)

Ring Dips
Wall Balls (20 LBs)
Double Unders *the required reps/numbers here were doubled: 42-30-18

Fast and furious! Perfect for a 6 AM class.

Challenge WOD:
Row 500m + 15 Burpees in Sub 2:30
(2:12)

For Time:
30-20-10 Double Unders and Box Jumps
25 Hang Power Snatches @ 115#
10-20-30 DUs and Box Jumps
(7:41)

Strength WOD:
1 Squat Clean every minute for 10 Minutes
@ 245#

1 RM front squat

Aamupäivä: 60 min

A.WU for 30 min

B. Main set:
Run 1000/800/600/400/200 m, rest 60" b. reps, increase pace in every rep
Times: 4.40, 3.39, 2.41, 1.42, 48 s.
172/185

C. 10 min walking

Ilta: 90 min

1.Skill: BMU practice for 30 min
10 BMU

2.Butterfly Technique E1
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups

3.Skill: HSW practice for 15 min

4.5 min AB + mob.

Tabata

Hammers
Burpees
Push-ups
Squats

5 rounds
10 kettlebell swings
10 kettlebell snatch(5 each arm)
10 OHS with kettlebell (5 each arm)
1 suicide

then...
1 min T2B
1 min rest
1min abmats
1 min rest
1 min K2E
add total of reps