Open gym
Make up a missed wod or strength from this past week, or create your own madness.

2-2-2-2-2-2 of:
BB Power Snatch
90-95% Use load Heavy of last week

"KETTLEBELLS 4 KIDS"
AMRAP 9:
9 Kettlebell Swings 24/16kg
9 Burpees
9 Kettlebell Swings 24/16kg
9 Box Jumps (24″/20″)

• 2-2-2-2-2-2 of:
BB Front Squats
90-95% of 2 @ 8 RPE 2-2-2-2 reps
80-85% of 2 @ 8 RPE 2-2-2-2 reps (31X1 tempo)
Use load of last week 2 @ 8 RPE

10 reps for time of:
Rope Climb (5 m)

"Omatoiminen WOD"

A.
Clean and jerk: 2+1 x5

B.
Pause Front squat: 4x2
(2s. Pause)

C.
3 rds:
10 Bench press
15-20 ghd sit up
10 Bent over row (kb/db)
20-40s. Hollow rock

• 45 Min of:
Assault Bike @ 50-60% MHR

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

On the 2:00 x6
3 Thrusters (from the ground)

• Sets 1-3: 60% / 64% / 68%
• Sets 4-6: Build to a heavy sets of 3.

• For Time:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 7 reps
BB Thrusters (60/40Kg) 10 reps
Ring Muscle Ups 5 reps
BB Thrusters (60/40Kg) 5 reps
Ring Muscle Ups 3 reps