Front squat 6 RM, then 3x4 @ same weight

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

7 rounds for max distance of

• Bike 1 minute
• Rest 1 minute

AMRAP 25min

15cal C2 bike
15 abmat situp
15kbs

30 s on, 30 s off total reps for 6 rounds:
A. med ball cleans 9/6 kg
B. box jumps 24/20”
C. KB swings 24/16 kg
D. double unders
E. push press 30/20 kg
F. dead hang

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

M/N 35-54

In 15 minutes for time or reps:

100 Double Unders

80 Wall Balls 9/6 kg

60 Alt. DB Snatches 1 x 22,5/15 kg

40 Burpees Over Line

20 Cleans (anyhow) 70/50 kg

Tc 15 min.

4 Deadlift
4 Bar over burpees
4 Hang squat clean
4 BOB
4 Thusters
4 BOb

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16