5 kierrosta

max aika pito renkailla
5 PEP
7 burpeeta
9 rengassoutua

Askel valakyykky, 4x10 per puoli

AMRAP in 12 minutes:
250m row
15 x push-up
Rest 5 minutes
Work to 3-rep max front squat

score is reps performed in AMRAP + Kg lifted in squat

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

10 rounds for time:
*10 pushups
*10 situps
*10 squats

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

A: Partner WOD
40 Dead lifts 80/60kg
40 Burpees
30 Dead lifts
30 Burpees
20 Dead lifts
20 Burpees

"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 61/43

@approximately 80% of 1RM Clean. No power cleans!