For time
500m row
30m handstand walk (scaled)
10 BS 75kg
500m row
50 burpee over 24” box
5 BS 75kg

Pre-WOD
1RM Power Clean (240)

For Time
50 Hang Power Cleans (95/65#)
40 Box Jumps (24/20")
30 Burpees
20 Sumo Dead Lift High Pulls (95/65#)
10 Wall Climbs

5 x 10

1 Hang squat clean 85kg
2 Front squat 85kg
3 bar muscleup
4 strict hspu
5 deadlift 85kg
6 Reverse lunge 85kg
7 bar over burpee
8 kb swing 32kg
9 pullup
10 toes to bar
11 thruster 85kg
12 handstand walk 12 meter

Eka kierros 1, toinen kierros 2+1.... viimeinen kierros 12+11+10+9+8+7+6+5+4+3+2+1

RUN:
1k moderate
Rest 60s
4x 200m fast (45s rest btw)

Rest 3 min

1k moderate
Rest 60s
3x200m fast (45s rest btw)

Rest 3 min

1k moderate
Rest 60s
2x200m fast (45s rest btw)

Rest 3 min

1k moderate
Rest 60s
200m fast

Back squat 8x2

Strength Deadlift 5x5 @ 90-95% (100kg)

Clean, 1 RM

20min amrap:

1-2-3-4-5-6-....jne.

• askelkyykky (N 42,5kg / M 60kg)
• push press (N 42,5kg / M 60kg)
• burpee

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 superman
10 hollow rocks
10 plank to bridge

Metcon/*Rx(20)
make up a missed wod or lift
or
30 min run/row/airdyne

Finisher
stretch and roll
50 leg climb