Lepoja

• For time:
BB Deadlifts (100/70Kg) 21 reps
Assault Bike 1000/800 m
Double Unders 75 reps
BB Deadlifts (120/85Kg) 15 reps
Assault Bike 1000/800 m
Double Unders 75 reps
BB Deadlifts (140/95Kg) 9 reps
Assault Bike 1000/800 m
Double Unders 75 reps

min 1
split hang snatch

min 2
Jab+ cross (patner 30sec swap)

min 3
10 wall ball

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria

5 Intervals 3’ ON, 1’ OFF of:

12 pistol squat alt

10 DBs Devil Press 2x22,5/15

in the remaining time max reps:

box jumps over

EMOM 12

*5 + 5 yhden jalan pituushyppy
*5 tiukka toes to bar

E1,5MOM 5
10x Shoulder press
(30 / 50kg)

E1,5MOM 5
15x Knees to elbows

For Time:
400m Run / 100 DU
20x Pull up
400m Run / 100 DU
15x Pull up
400m Run / 100 DU
10x Pull up

Tc: 10min

4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

Every minute for 10 minutes

• 3 light(ish) quality front squats @ 50%

This is not a "go fucking heavy" workout - the goal is to keep a high quality movement thorughout the squats w. lighter weight

”Open WOD 13.4”

AMRAP 7 of ascending reps:
3 Power Clean + S20H (60, 42.5 kg)
3 Toes To Bar
6 Power Clean + S20H
6 Toes To Bar
And so on continuing in this fashion..