Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

3 rounds
10 cal bike or row
10 good mornings
0:30 plank

Deadlifts
E2MOM X6
10@50%
8@60%
6@70%
4@80%
2@90%
Attempt 1RM

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 wallballs

Rest 3 mins

E2MOM x 4
3 deadlifts @ 70%
6 cal row
9 wallballs slams

3 RFT:

75 Double Unders
14 Box Over Burpees 30/24"

50% темп 3231

A: Paused push press + pause push jerk up to heavy 4x2
B: Split Jerk practice up to heavy
C: Emom 10’: 4x Tng clen and jerk @75% of clean and jerk

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Tricep Roll
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-

30 Cluster@70/45kg

10/6 rope climb, 50 t2b

row 4rounds: 1' mod, 1' fast, 1' rest

Alkulämmittely ja mobility

3min/12
20 vuorikiipeilijää
60m juoksu
20s Lankkupito

Loppuvenyttelyt

A: Find your max reps at 80% snatch (increasing reps during the sets)
B: Power clean + slow motion low hang squat clean 4x2
C: AMRAP 8’: 2 power clean + 2 burpee

"HELEN"

3 RFT tc

400MT RUN

21 K AS 24/16

12 PULLUPS