"Omatoiminen WOD"

A.
2 rds:
1min Row/Air bike
10 Air squat
10 Sit up
10 Push up

2 rds:
Thruster x5 / Burpee x5

B.
For time:
50 cal Row/Air bike (cash in)
15-12-9:
Thruster (42.5/30kg)
Burpee
50 cal Air bike/Row (cash out)

C.
Cool down...

15 AMRAP:

• 10 Burpee
• 20 Overhead Walking Lunge (45/25)
• 30 Double Under

Shut it down after 3 Rounds. Not my best effort, still trying to get over this sinus infection. Couldn't really breath.

Post WOD
Invisible Fran (Air Squats & Push Ups) - 1:20. Video coming soon...maybe

3 rounds for time, of:

20 sit-ups
30 burpees
40 scissor jumps
50 squats

12-9-6:
RMU
power snatch @60kg

• 4 min rest -

9-15-21:
Power snatch @42.5
pull-ups

3 Rounds
Run 400M
40 Walking Lunges
30 Sit ups
20 Push ups
10 Burpees

"Omatoiminen WOD"

A.
Power clean: 5x3 (80%)

B.
Split jerk: 5x3 (80%)

C.
3-4 rds:
Narrow grip Bench press x6-8
GHD back extension x15-25

9 Rounds Total
Part 1
30-20-10 Reps
Pull-ups
Push-ups
Sit-ups
rest 2 minutes after last round
Part 2
21-15-9 Reps
Wall Ball (20#/14#)
KB (53#/36#)
Sit-ups
rest 2 minutes after last round
Part 3
15-12-9 Reps
Deadlifts (225#/155#)
Push press (95#/65#)
Box jumps

15 AMRAP:

• 10 Burpee
• 20 Overhead Walking Lunge (45/25)
• 30 Double Under

5 rounds + Lunges. Used 35# on lunges.

21-15-9
Air squats
Pushups

1. Min 20 cal row
2. Min push up x 8