5 Rounds

In a 2 minute window:

• Swim 50m (or 2x25m) all out
• Rest remaining time

20min EMOM

Odd: 20 Hollow Kicks
Even: 10 Ring Rows

Power clean+squat clean 5sets
Push press 4x3
Front squat 4x4

4 round of:
10 Pull-Ups
15 Burpees
20 Push-Ups
25 Sit-Ups

FIND RM PUSH PRESS

12 min EMOM
5 deadlifts - 100kg add 5kg every round/50kg add 2,5kg every round
5 burpees

5 kierrosta

7x slamball boxin yli, itse boxin yli
9x slamball shottia
1 x viereinen sali ympärijuoksu takaperin

Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.

W/U - 800m run
2 rounds
10 passovers w/ PVC
10 wall balls 30/20

WOD - "Danny"
20 min AMRAP
30 box jumps 24/20 (did 20)
20 push press 115 / 85 (did 65)
30 pull ups (black band, then purple band)

2+38

10 min OBSTACLE COURSE

In teams of 4 ppl
8 min X 3 to complete
2 mins to recover between
someone ALWAYS working on those meters!
Suggested to use Reps as your timer to switch exercises b/w partners

2500m ROW
200 Jumping Pull Up
200 Hollow Rock

2000m SKI
200 BB REV Lunges (55/95)
400 Ring Elevated Knee March (total Reps)

1.24 CURVE
200 Bench Elevated Bear SQs
400 Knee Banded Clam Shells (total reps - direct eye contact required)