3 rouns of
15 overhead squats
400m run

EVERY 2' FOR 20'
6 chest to bar
6 power cleans @50/35
6 burpees

5 x 2 split jerk from rack, go as heavy as technique allows

5 kierrosta aikaa vastaan

5 pituushyppyä
7 vauhtipunnerrusta
9 burpeeta
12 linkkaria

2 RFT
20 lunges
25 pull-ups
20 box jumps @20"
25 double unders
20 ring dips
25 knees to elbows
20 wall-ball shots @9/6

Turkish get up

Practise Turkish Get-Up
Advanced athlete go heavy!

5 Rounds For Time:

6 DB Snatch, right [25/15]
12 Box Step-ups [60/50]
6 DB Snatch, left [25/15]
12 KB swings [32/24]

Kaveri WOD

21-15-9
deadlifts @50/35
pull ups
thrusters @50/35
push ups

For 20 minutes:

• 10 deadlifts
• 10 strict handstand push-ups

Your result is deadlift load multiplied by rounds completed.

4 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets
Tempo = X concentrica esplosiva, 1 sec pausa in alto. 3 sec eccentrica, 1 sec pausa in basso