"Wittman"
Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

Toistot
10-9-8-7-6-5-4-3-2-1
DB 30-35kg
Säkki 100

6x 90sec on/90sec off
(Alternate between A & B)

A)
12/9cal ergo of your choice
HSPU (box HSPU, pike push up)

B)
12/9cal ergo of your choice
Hollow rock/hollow hold/V-up/ weighted sit up/sit up

Kirjoita kommentteihin liikkeet + toistomäärät per kierros!

2 rds:
1min.: Row/Bike/Run
10 KB swing
10 Qoblet squat
10 Ab twist

• 2 rds:
  10-20 DU's
  6 DB snatch
  6 T2B
  6 Wallball

• Mobility...

EMOM 6
1 x Hang Power Clean (Above knee) +1 x Hang Power Clean (Under knee)
In this Complex use 80-90% your power clean 1RM.

walk, jog, bike move for 30 mins or so.

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts 285/185
20 Double Unders

*score is slowest round

5 rounds

1:00 max calorie row
1:00 max lateral bar burpees
1:00 max backsquats 135/95
1:00 rest

3 rounds
8 cal bike or row
10 seated DB press

Push press
EMOM x 10
5 reps
Weight stays the same

WOD
24:00 EMOM (8 rounds)
Min 1: 15 DB box step ups
Min 2: 30 jump rope
Min 3: 15 DB Push press

• 3min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS
  5 Burpee

• 2x 3-position power snatch

• 2x
  50m Row
  3 Power snatch
  3 Burpee