5 rounds, each for time of:

• Run 400 meters
• 15 clean & jerks

Rest 3 minutes between rounds.

♀ 65 lb. ♂ 95 lb.

1000m bike
100 ohs 40kg
1000m bike
100 thruster 50kg
1000m bike
100 box step up 50kg
1000m bike

Hakan ja Henkan kanssa toistot jaettu. 3 burpeeta aina oman osuuden jälkeen

Pk
1 h 20 min
3 min kävely
2 min juoksu

4 kierrosta.

Jokainen kierros aikaa vastaan.
1) 20 cal soutu
2) 20 boxin "yli" hyppy
3) 20 maastaveto (oma kehonpaino)
4) 20 käsipainotempausta

Kierrosten välissä 2 min lepo.

4 x 3 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
5 Burpee

B.
10 DB snatch (alternating)
10 box jump

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg

Complete as many rounds as possible in 12 minutes of

1-2-3-4-5 reps of

• Squat clean
• Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

WOD
10-9-8-7-6-5-4-3-2-1
goblet squat
push press
up down + push up

OPEN 22.2
TBA

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets