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

5-5-3-3-1-1

partner WOD

partner 1:

deadlift
SDLHP
push press
power cleans
front squats
wall balls

partner 2:

sit ups
push ups
squats
box jumps
pull ups
DUs

And finish up with 13 burpees!!

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
400m run, then at the 3:00 min mark complete the following:

On the 3:00 x6
20 dumbbell hopovers
10 goblet squats(choose weight)
10 v-ups
20 mountain climbers

then
400m run immediately after the last round

Finisher
50 kneeling crunch
1:00 butterfly stretch

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.

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.

25 Walking Lunges
20 Pull Ups
50 Box Jump
20 Double Unders
25 Dips
20 Knees to Elbows
30 KB Swing
30 Sit Ups
20 Hang Clean
25 Deadlifts
30 Jumping WallBall

legless rope climb x 2
ghd sit up + med.ball throw x 10

3 rounds, no time