Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

24 min AMRAP

300 m row
12 box over burpee (facing)
9 HSPU
7 C2B

Tangolla tai renkailla:

-polvet rintaan
-varpaat tankoon
-kippileuka
-perhosleuka

Muscle Up:

1 leuanveto renkailla
1 varpaat renkaisiin
1 MU
1 dippi

2
2
2
2

3
3
3
...

Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

5 Thrusters

1 C&Jin the 1st minute (95/65)
2 C&J in the 2nd minute
3 C&J in the 3rd minute

…and so on until you cannot complete the number of reps within the minute.

First, For quality and speed:
- 3-5rds:
- 2-7 bMU ( focus on technic and speed!!)

Rest as needed btw sets.

Then,

For time:

400m run
21 stoh 95/65 lbs
21 c2b
400m
15 stoh
15 c2b
400m
9 stoh
9 c2b

Rest 7min

300m run
15 stoh 115/80lbs
15 c2b
300m run
12 stoh
12 c2b
300m run
9 stoh
9 c2b

rest 7min

200m run
12 stoh 135/95lbs
12 c2b
200m run
9 stoh
9 c2b
200m
6 stoh
6 c2b

Scale weight down if needed, sets should be unbroken. Scale c2b volyme down or go normal pull-up if needed. Scale running to 300/200/150m if needed. You should be able to go with metcon pace, not endurance pace. But dont go beyond your red line.

Amrap7:
6 push up
12 box jump
24 kbs

Perform 8 rounds of the following couplet for weight and good form:
Power Snatch to OHS x 10 reps
Bent Over Row x 10 reps

Take a small amount of time between rounds and push to get back into the Bent Over Row quickly after the OHS. If I can't snatch, then Power Clean and press to get set. This is an OHS and Row WOD.

Aikaa vastaan:

• 40cal Assault bike
• 30 raaka rinnalleveto (N 30kg / M 40kg)
• 30cal Assault bike
• 30 raaka rinnalleveto (N 42,5kg / M 60kg)
• 20cal Assault bike
• 30 raaka rinnalleveto (N 55kg / M 80kg)
• 10cal Assault bike
• 30 raaka rinnalleveto (N 70kg / M 100kg)

Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.

The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang snatch-OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.