Shoulder Press 4 x 8

StrengthWOD
AMRAP in 20′ of
30″ Pull Up Hold
30″ Handstand Hold
30″ Squat Hold
30″ Ring Dip Hold

3 rouns of
15 overhead squats
400m run

In 8 minute:
1 Km Run
AMRAP
10 Burpees
20 KBS 24/12

Rest 2' then

8 minute AMRAP of:
50 DU
10 UB Wall Balls 9/6
5 UB TTB

15 Min WOD;

Run 800m
50 Air Squats
40 Sit Ups
30 Lunges
20 Push Ups
10 Pull Ups
AMRAP Burpee

Note; Score is the amount of burpees!

Toinen aina juoksee, toinen tekee…
A: 400m juoksu

B:
100 DB snatch
200 push-up
300 squats

12min AMRAP:
3 press (60%1RM), 3 chest to bar pull-up,
5 press, 5 C2B pull-up,
7 press, 7 C2B pull-up
3 press, 3 C2B pull-up,
5 press, 5 C2B pull-up,
7 press, 7 C2B pull-up

15 Minute EMOM

M1: 12/10 Strict Pull Up
M2: 12/10 SToH 50/40

M3: 12/10 Calorie Row

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

5 x aikaa vastaan

5 seinäpalloa
7 boxihyppyä
10 naruhyppyä