from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25

10 Rounds,
70 s. Work / 20 s. Rest:

• ME calories row
• 5 GTOH 40/30kg + 20 Double-unders

DB \ KB squat clean & jerk

TBA on the whiteboard!

AMRAP for 15 minutes:
15 air squats
10 russian twists
5 ring row
Sprint 40m

Choose ONE of the following sports:
Swim 60:00 @ 85% desired race pace
Bike 60:00 @ 85% desired race pace
Run 60:00 @ 85% desired race pace
Row 60:00 @ 85% desired race pace

Partner wod:
1. 20.2 - Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

AMRAP 15 min:
- 250 m run.
- 15 Ring dips.
- 2 wall climb.
- 5 OHS (40/20 kgs)

• Tabata kyykyt
• Tabata vatsat
• Tabata rengassoutu