Wod
6 min Emom
5 Tng power clean and push jerk 55-65%

• 45s. Row/Bike - SDHP w/ KB
• 45s. Row/Bike - Qoblet squat w/ KB

• 45s. Row/Bike - One hand swing w/ KB

• 1 rnd:
  5+5 Up & down dog
  5 Squat + twist
  10 Active shoulders
  10 Kipping swings

• Mobility...

• Work on:
  Deadlift

3 Rounds for time
- 50 air squats
- 7 Muscle Ups (Scaled to 14 Jumping Bar MU)
- 10 Hang Power Clean (95#)

17 min time cap

DNF - 2 rounds + 12 Bar MU

Lämmittely ja mobility

Tempaus , riipusta raakana

7min amrap, parin kanssa
8 gtoh
12 askelkyyky

Loppuvenyttelyt

30/24 Row/Bike/Run
30 Wallball (20/14lbs)
30 DB snatch (22.5/15kg)
30 Pull up

6 Rounds

• 1 minute row, ski or ride
• 2 minute plank hold*
• 3 minute row, ski or ride
• 2 minute plank hold*
• 1 minute row, ski or ride

*Each round, change movements: lunges, air squats, push-ups, jumping jacks, bridge lifts, etc.

AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

10 rounds:
2min ON, 1min off
~3-7cal less than max effort

Score: total cals

Alkulämmittely ja mobility

Voimistelua

Otm 12
30s käsilläseisonta
30s leuka
20-30s kaaripito

Loppuvenyttelyt

20 Min AMRAP of:
C2B Pull Ups 21 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
BB Hang Power Snatch (50/35Kg) 9 reps