A,
Complete as many rounds as possible in 15 mins of:
3x 3 Burpee Pull-ups + 9 Air Squats
18/15 Bike Calories

Goal: 6+ rounds

B,
5 rounds for quality of:
Sled Push, pick load, 15m
10 Hip Thrusts, pick load
Rest 1:30

Loading on sled and bar for hip thrusts should be challenging for unbroken.

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Cash in 100 wall balls

Burppes 10-9-8-7-6-5-4-3-2-1
Power cleans 1-2-3-4-5-6-7-8-9-10 61/40 kg
Push press 10-9-8-7-6-5-4-3-2-1 61/40 kg

Cash out 100 push ups

Amrap 25

15/12 cal row
1 round of Cindy
3 power clean and jerks

Add 3 power clean and jerks per rounds

Lepoja / Huoltoa

2 sets for consistency:

7 min amrap:
15/12 cal row or ski
7 dual DB hang power clean and jerks
5 T2B

3 min rest

7 min amrap:
15/12 cal run or bike
7 KB goblet reverse lunges
5 pull ups

3 min rest

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.

Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)