5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

Barebell 40/30
Reps 10, 9, 8...1

Thrusters
OHS

10m Front rack carry lunges
10m Oh carry lunges

For time 40min

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You start, bar at the ground, to perform 10 reps of thrusters. After the 10th thruster you do 10 meter front rack carry lunges walk, turn around, and perform 10 reps of ohs with the same bar. After the 10th ohs, you do a 10 meter over head carry lunges back to the point where you did the thrusters. You turn around and do nine thrusters. And so on.

Overall you will do 55 reps of thrusters and 55 reps of ohs. And 100 meters of both carrys.

In an occasion you drop the bar or you no rep a lunge during the walks, you place the bar to the spot where was your last good rep and perform a 4 bar over burpees. Then you pick up the bar and continue the carry.

The wod ends after the carry that follows the 1 rep of ohs of the final round.

If you are not able to finish in time, the result is your rep count. 10 meter walk counts as 1 rep. Total rep count is 130. Burpees are not counted as reps.

To modify the wod you can switch the barebell to dumpbells, scale the weights, differ the carries, and/or leave the burpees out of it. To really make it a good going cardio wod, you finish with 50cal row.

15 Mins working through handstand tech

Open Prep 16.3

3 x 3 lisäpainoleuanveto

80 DU
8 x 8 m käsilläkävely
80 DU

Max rounds in 10 minutes
50m Farmer's walk (AHAP)
10x Pull-ups
50m Farmer's walk
10x Push-ups

AMRAP 15:
1 Rounds of “Cindy”
10 Toes to Bar
10 Push Jerks 60/40

AMRAP
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN