10 HSPU
10 Burpees
30 Double Unders

20 min. AMRAP

400m. Run
10 wall-balls 9/6kg.
10 kettlebell swings 20/8kg.
10 Burpees

Score is reps (200m. Run is 1 rep) so a completed Rounds is 32 reps.

Lepoja

Lepoja

Every 5min.:
20 cal Air bike
20 cal Row
15 T2B

50 Box jumps
15 HSPU
40 BJ
12 HSPU
30 BJ
9 HSPU
20 Bj
6 HSPU
10 BJ
3. hSPu

0:00 – 10:00 – 1600m Row, Max Clean and Jerks (60/42.5)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Row, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Row, Max Thrusters (42.5/30)

EMOM x 8

20s L-sit hold / 40s rest

Scale time if needed

2017 Regional qualifier WOD

21 Thrusters 42.5 KG RX (scaled 30kg)
3 Rope climbs (no leg help)
15 Thrusters
2. Rope climbs
9. Thrusters
1. Rope climb