Complete as many rounds and reps as possible in 20 minutes of

• 15 chest-to-bar pull-ups
• 50-foot dumbbell overhead walk
• 30 AbMat sit-ups
• 100-foot dumbbell front-rack carry
• 45 box step-ups
• 150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Deadlift

20-10-10-10

*Rest 3min between sets

Engine

10min Z2 Erg (päätä laite)
Into,

5 sets of:
- 350m Row
- 30 Wall balls // Alternative: 30 DB Snatch @45lbs
- 20 Burpees lateral over the rower
- 10 Double DB Box step overs 2x45lbs // Alternative: 20 GHD
-Rest 3 min between sets-
*jos jalat väsyneet nii tee alternative liikkeet. Saat kyl muutenki tehä

Accessories
(optional)

A) 4x For Quality:

• 30m Backward Sled Pull
• 30/30s Copenhagen Plank

B) 2-3x For Quality:

• 20 Banded Hip Ext.
• 15/15 Calf Raise

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

Gymnastics

1) Choose one movement: T2B, Kipping Pull Up/C2B, Rope Climb

A) Every ''X'' Until
50 T2B/Pull Up Completed
or 15 Rope Climb

*Eli valitset yhen liikkeen mitä teet oman maun mukaan vaikka joka 2 tai 3min välein, aina saman määrän. Kunnes oot tehny yhteensä 50 toistoo yllämainittuja, tai 15 ropea. Vaan yks liike

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 12 Cal Row + 5-10 Strict Chin Up
2: 12 Cal Row + 3-5 Wall Walk
3: 12 Cal Row + 1 Set Of T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

3x8'AMRAP w. partner, 2'rest
10 syncro KB clean @24/16kg
20 cal row
10 syncro KB goblet thruster
30 box jump
10 syncro KB swing
40/40 DU (can be done together)

Continue where you finished last AMRAP

Done!

EMOM x 8

1) 8+8 reverse lunge
2) 20-50 DU

Partner WOD, YGIG style
30' AMRAP
100cal airbike
100 wall ball
100m burpee broad jump
100 alt. DB snatch @22.5/15

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 30 Thruster @30kg
• 20 Bar Over Burpee
• 24 Cal Echo

5 sets of 12, 10, 8, 8, 6 reps:
• Shoulder Presses
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.