A: Bench press amrap @80%
B: Pause on safety arms bench press 2x5
C1: Strict chin ups 3set
C2: Dips 3set
D: SA DB press 3x8/arm
E1: Preacher curls 3set
E2: Forward leaning DB shoulder flys 3set

WOD
24min. emom
1. max push ups
2. max air squats
3. max sit ups
4. max lunges
5. max burpees
6. rest

For time / kaverin kanssa tai ilman
By in 150cal soutu

6kierrosta
CINDY

4kierrosta
8 käsilläseisonta punnerrus
15 swing

3kierrosta
15 boxia
12 Riipusta rinnalleveto kyykkyyn

2kierrosta
20 wallball
30ttb

50burpee

A,
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
5 rounds for time of:
3 Squat Cleans @102/70kg
15 Kettlebell Swings @24/16kg

Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 10 mins

C,
Ring Dips 5x8

Rest as needed between sets.

Perfect reps. Add weight if this is easy.

Strength:

Build up to a heavy arm over arm sled drag in 15mins

Workout

AMRAP 20 mins
in teams of 3

5 sandbag to shoulder
5 sandbag clean to squat
5 sandbag squats
50m carry

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.

4 rounds:
8+8 KB clean press
5+5 airplanes

A,
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
3 rounds for time of:
10 Ground-to-Overheads @43/30kg
Shuttle Run, 200 m (4x 50 m)

Once you complete the 3 rounds, ride the bike or row at a moderate to strong pace till the clock hits 15 mins.

Goal: sub 6 mins

C,
5 rounds for quality of:
Double Kettlebell Farmers Hold @24/16kg 20 secs
Rest 10 secs
Double Kettlebell Front Rack Hold 20 secs
Rest 10 secs
Double Kettlebell Overhead Hold 20 secs
Rest 10 secs

1 min wall sit
20+20 side bend
3+3 one hand over head squats

5x3min, 1min rest between:
3 Burpee takaperin
6 push-up
9 squat