3 kierrosta

8+8 askelkyykky korokkeelta kahvakuulat eturäkissä, tempo 2110
10 lattiapenkkipunnerrus, 31X0

45s lepo liikeiden välissä

4 Rounds
10 + 10 DB push press
1min rest
10 + 10 Landmine bent over row
1min rest

AHAFA

95-110% of 1RM Clean

Halting Clean Deadlift:
http://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/

Clean Pull:
http://www.catalystathletics.com/exercise/98/Clean-Pull/

27-21-15-9

clean & jerk 40/30kg
bar over burbee

3 Sets of intervals

3 Intervals, go every 3:00
500m Row

– Rest 5:00 –

3 Intervals, go every 3:00
40/30 (cal) Bike

– Rest 5:00 –

3 Intervals, go every 3:00

20 Wallballs 20/14p
13 Line Facing Burpees

Your score for each set is your slowest time in the set.

Find your today's max in 3 x power clean + push jerk, touch and go

EMOM12
1. 30sec max effort bike/row/ski sprint
2. REST
3. 40m max effort sled sprint
4. REST

OPEN 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts @83/56kg
50 double-unders

Every 90min x 6
1 Power snatch + 2 Hang squat snatch
@70-80% of 1RM

Huom!
Sarjat nousevalla painolla. Esim kaksi settiä aina samalla painolla.

Partner WOD

A.AMRAP 6
“I Go-You Go”
3 Pushups
6 Situps
9 Squats

Rest 2min

B.Max Calories in 6min