For max reps
8x 20sec work, 10sec rest

Db snatch (rx 16/10kg)
Switch hands each interval

KB swings (rx 24/16kg)

Vuoronperään 500 palauttavaa ja 500 kisavauhtia.

Single distance

AMRAP 15
15 cal row
15 HSPU
15 T2B
15 burpee
15 C2B

40min amrap
200m row
Animal walks to rack (10-15m)
Odds: 10 goblet squat 24kg kb & 6pull ups
Even: 10 kb swing 24kg & 6 push press 50kg
Animal walk back to rower

Vary your animal walk each round.

3x6 80% back squat (295#)

10-8-6-4-2
Double KB thruster 53#
Box Jump Overs 24"

10-10-10
10 c2b
10 PU
10 wallball
5 rounds
20-10
20 situps
10 t2b
3 rounds

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps 130#
80%, 5 reps 135#
85%, 5 reps (plus as many more as you can do) 145#
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B (24 situps)

AMRAP 4 min x 3

7 TTB
7 Ring Dips
15 Wall Balls
21 DU

REST 4 min

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Remember to pace yourselves.

WOD
AMRAP 16'
25 D.U
12 HSPU
12 PUSH JERK (Kb)
12 BOX JUMPS