For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.

14min EMOM:

10-20 Box Jump
5-15 TTB

Ohje: tee vuorominuutein boxihyppyjä ja varpaat tankoon-liikettä. Skaalaa boxin korkeus ja toistomäärät itsellesi sopiviksi.

For Time:

1000m Row
1, 2, 3... 17, 18, 19 of Burpees
19, 18, 17... 3, 2, 1 of V-Ups
1000m Row

21-15-9
Deadlift
HSPU

Core Complex

3 Rounds:
500 Meter Row
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

12 min AMRAP
8 K2E
8 HSPU
12 Box Jumps

A. Squat Clens 4 x 3
60% 60% 65% 65%

B. 15 Sumo DL 50%
20 Squats Jumps
Repeat 4 times

C. 20 each Barbell Walking Lunge
10 each Lunge Jumps
Repeat 4 times

Metcon 4 rounds
7 Power Cleans
1 min max box jumps
30 sec max burpees
2 min rest

5 rounds for time

10 Knees to Elbows
5 Overhead Squats
10 Push-ups
10 Box Jumps
5 Pull-ups

15 Ring Rows
10 Box Jump Overs
10 OHS
400m Run