For time:

10 Rounds:

500m Row
Rest 1 Minute

Warmup
3 rounds
10 squats
10 dubs
10 RKBS (light weight)

15 minutes to warmup hang power cleans and prepare equipment.

Team WOD
Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

6 Minute AMRAP
Calorie Row
Box jumps 24/20
– 2 Minute Rest –

6 Minute AMRAP
Wall Ball Shots (20/14#)
Burpees
– 2 Minute Rest –

6 Minute AMRAP
Double unders
American Kettle Bell Swings (53/35#)
– 2 Minute Rest –

6 Minute AMRAP
Hang Power Cleans (135/95#)
150 Meter Run

Score is total reps

Complete as many rounds as possible in 30 mins
90 kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps,50 cm box

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(24)
row, run, walk, cardio of choice

Finisher
30 alt sit ups
1:00 butterfly stretch

"Daniel"

50 pullups
400 meter run
21 thrusters @43/30kg
800 meter run
21 thrusters
400 meter run
50 pullups

Timecap: 30 mins

15 Min amrap

• 10 Toe to rings
• 5 D-Ball over Shoulder 60kg

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TEAM OF TWO
6 ROUNDS FOR TIME OF:
(1 ROUND EACH)
PARTNER 1:
20/15 CAL ROW OR 15/10 CAL BIKE
PARTNER 2:
AMRAP
3 SQUAT CLEAN 60/40 40/25
6 SIT-UP

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min