25-20-15 reps For time of:
- Clean 60/30 kgs.
- Toes to bar.

500 m run.

25-20-15
- HSPU.
- Pull-ups.

Clean Pull On Riser

3x3 80% (Clean)

4 rounds for time.

20 push ups hands off deck
20 walking lunge steps
400m run

For Time:
- 30 DU or 60 SU
- 30 cal row
- 15 power snatches @ 50% of 1RM
- 30 cal row
- 15 power snatches @ 50% of 1RM
- 30 cal row
- 30 DU or 60 SU

-20-30 min aerobinen (sykkeet 75-80 % of HRmax)

-Mobility

-3×3 Hang snatch (max 50% 1RM)

Run 1km on treadmill @ 14km/h

• 3 reps x 1 set @ approximately 60% of 1RM.
• 3 reps x 1 set @ approximately 65% of 1RM.
• 3 reps x 1 set @ approximately 70% of 1RM.
• 3 reps x 2 sets @ approximately 75% of 1RM.
• 3 reps x 2 sets @ approximately 80% of 1RM.

27 Cal Row
27 Burbee
27 C2B

21 Cal Row
21 Burbee
21 T2B

15 Cal Row
15 Burbee
15 Pull ups

Strength:

Hang Cleans: 2x155, 2x175, 2x195, 2x215, 2x225, 5x205, 5x205

Metcon:

3 Rnds: 15 C&Js (95lbs), 15 Ring Dips

Time - 5:40

WOD 20221005

Warm up:

3 rounds of:
5 pull ups
10 push ups
10 sit ups
15 air squats
20 jumping jacks

WOD:

AMRAP 12:
6 Burpees
9 Toes-to-bar
12 Push-ups

Finisher:

Max reps of:
Inverted Rows
Pushups
Single-leg Stepup (perform one leg at a time)
Burpees

Cool down:

Stretching movements
Hydrate
Recovery