8 minutes to go as far as possible
1 power clean @70/50, 2, 3, 4...
2 c2b, 4, 6, 8...
3 brp over bar, 6, 9, 12...
3 min rest
Amrap 12
8 kbs 32/24
8 db snatch 25/20
8 deadlifts 100/70
2min rest
30 wall balls
30 hr push ups
30 box jumps
30 t2b
30 Thrusters 30/20

For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders

900m Juoksu
50 Leukaa
100 Punnerrusta
200 Kyykkyä
900m Juoksu

Lämmittely leikkiä: pizza lähetti
ja mobility

Selänojennus tabata 6 × 20/10

Tiiminä:
1000m hiihtoa
30× Laatikon ylitys
30x burpee
30× istumaannousua
30x rengassoutu

Loppuvenyttelyt

5 rounds
1. Plankup - hybrid exercise between the plank and the pushup.
2. Pushup - regular pushup
3. Hollow-Body Pump - When in hollow body hold pump your elbows and knees together.
4. Rest 1 minute

Result is each round reps separately
Demo

Partner WOD
200m team run
50 RKB swing
50 burpees
200m team run
40 RKB swing
40 Burpeesl
200m team run
30 rkb swing
30 Burpees
200m team run
20 rkb swing
20 Burpees
200m team run
10 RKB swings
10 Burpees
*Split reps on RKB & Burpees

Junk yard dog
mobility

Rengasliikkeitä

vuorikiipeiljiä tabata 6x 20/10

metcon 12min Amrap
6xMave kk:lla
1xseinäkävely
6x burpee

loppuvenyttelyt

With a partner

AMRAP 18min

10 double KB Clean 24/16kg
12 Alternating KB press 24/16kg

(The Press is Strict)

RestDay!

Deadlift 5-3-3-1-1-1 reps