6x300m skiergo at 1:45 pace with 1 min rest between sets

OTM for 12 min: odd 5 ring muscle ups, even 8 jumps over box

Box jumps 130cm

5 rounds of: 10x burpee and 10m sprint + 10 t2b 6:40

21-15-9
row cal
rower over burpee

Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

12 min AMRAP
5 front squat (135/95)
10 T2B
15 Air squats
20 Lunges
30 DU

65#. 3 rounds + 6 DU

First WOD at AllSport CF

Superkids

1 min max burpeet
1 min max naruhyppy
1 min lepo
1 min max burpeet
1 min max käsipainotrhruster
1min max lepo
1 min max burpeet
1 min max leuanvedot

Ninjat EMOM until failure

min 1 max DU
min 2 max leuat
min 3 lepo
min 4 tempaus (20/30 kg)
min 5 3 x thruster (20/30 kg)
min 6 tempaus (22,5/32,5 kg)
min 7 3 x thruster (22,5/32,5 kg)
min 8 tempaus( 25/35 kg)
min 9 3 x thruster (25/35 kg)
...
until failure
Tai jos tempaus on uusi tekniikka 15 min samalla painolla.

#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
- push-up to Ts
- BB jumping squats (20/14 kg)
- double unders/single unders
- sandbag cleans (20/10 kg)
- V-ups
- DB farmer’s walk (24/16 kg)"

Three rounds for one minute of:
Air Squats
Push Ups
Sit Ups
Body Rows
Jumping Jacks
Rest

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes