AFAP
21 - 15 - 9
Medball clean (9/6kg)
Burpee

WOD
20min. amrap
400m run/200m walk
20x air squat
400m run/200m walk
20x jumping jack

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 60/40kg
20 Burpee Pull-Ups

*Score = Rounds + Reps

5 Power clean 80kg
5 Burpee over bar
5 Thruster 80kg
5 Burpee over bar

7 Power clean 70kg
7 Burpee over bar
7 Thruster 70kg
7 Burpee over bar

9 Power Clean 60kg
9 Burpee over bar
9 Thruster 60kg
9 Burpee over bar

*10s jarrutus alas

4 x 2 reps

Rest as needed

17' AMRAP of:

Run 200m
Double unders x40
Row 15Kcal

Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:
Pull up x5
Box jump x10
K2E x15

Bench Press

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

Send Off 3:00

For time:

Row 5000/4600m
Run 3000m
Bike 5000/4600m

Weighted plank hold

3 sets of 45s hold

Rest 60s between sets