5x7 min amrap:

A.
10 kb snatch
20 kb swing
30 goblet squats

B.
10 burpees
20 situps
30 kcal on machine

C.
10 ttb
20 pushups
30 wallballs

D.
10 hspu
20 boxjumps
30 lunges

E.
1 rope climb
20 pullups
30 du's

(2 min rest between)

For Time:
800 Meter Run

15-12-9:
Front Squats (115/85)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (115/85)
Pull-ups

800 Meter Run

KILOS 52/38

Ring Complex
(scale as needed)
3 sets
https://vimeo.com/162485846
3 Strict Chin-ups in False grip
1 Strict muscle-up
2 Strict Chin-ups in false grip
1 Strict muscle-up

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

Saturday

60min kestävyystreeni. Vuorotellen soutu ja rynkkypyörä 15min erissä.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

2min/each side banded stretch
2min/each side foam roll

15 Min AMRAP Partner WOD;
1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

15 Wall Ball (9/7KG 3.05m/2.75m target)
10 Box jumps (L/M)
5 Burpees

After the above is completed athletes will switch. Score is total number of rounds and reps completed.