4.
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

WOD:

3 Rounds

90s Clean & Jerks(115/65lbs)
30s Rest
90s Flutterkicks
30s Rest
90s Front Squats(115/65lbs)
30s Rest
90s Burpees
1min Rest before next round

*Feet stay off ground during flutterkicks
*Score is total number of Clean & Jerks, Ftont Squats, and Burpees

round 1: 10, 24, 20
round 2: 10, 21, 20
round 3: 11, 22, 22

for time

21-15-9

row calories
pull ups

To be announced.

20min amrap:

• 20cal SkiErg
• 5/5 bulgarian split squat (N 2x12kg / M 2x16kg)
• 10 leuanveto
• 10 ground to overhead with plate (N 15kg / M 20kg)

tc 49 min
3000m row
300 du
3 mile run
time. 43.21

after
10 min 70%
odd: clean and jerk
even: squat clean

Lepopäivä!

Ja huomenna taas rytistellään :)

4-6 sets of:

1 Power snatch + 1 Low hang squat snatch

65-80%

3 x 2000m / rest 6min
(go +1-2s./5K avg pace)

15/13 cal Air bike
50 DU
15 Power snatch (35/25kg)