Overhead Squat

5 x 4, each rep pause ( 1-2 sec ) on bottom.

Go Every 3:00

Every 90 sec
1 x clean + hang clean
add weight every round
For 15 minutes, 10 lifts

WOD

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Beginner
Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats"

Time cap: 30 min

20 min AMRAP

10 pull up
15 overhead squat 50/35 kg
20 KB swing 32/24 kg
15 power clean 50/35 kg
20 m farmers walk KB 32/24 kg
10 HSPU deficit

Pull up skaalaussuositus: jumping pull up virallisella open-standardilla

HSPU deficit: mikäli hupsut max rep on alle 10 ub toistoa niin tee normi hupsuja. Skaalaus ab-mat tai boksin päältä

Tabata, 16 rounds alternating 20 sec on 10 sec of (total 8 min)
a) hollow hold
b) air squat

Merkkaa tulokseen huonoin air squat-kierros

8 sets of
1x Clean + 2x Jerk
Heavy but comfortable weights.
Rest as needed.

Alternate through
1. 15/12 CAL Row
2. 10-15 T2B
3. 10-15 Power Clean 50/35kg
4. 1-3 Rope Climbs

AMRAP 5 ( A )

Bike 12/9 Calories
6 Toes To Bar / 12 Toes To Post
Bike 12/9 Calories
6 Double KB Thrusters 2x24/2x16kg

Rest 2 minutes

AMRAP 5 ( B )

Row 21/15 Calories
40 Double Unders / 160 Single Unders

Rest 2 minutes

ALTERNATING BETWEEN AMRAP´S ( Both three times )

"FRAN"
FOR TIME
21-15-9
Thrusters @43/30kg
Pull-Ups
Timecap : 10 mins
RPE 10

PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds:
Curls = Overhead Plate Hold
Front Raises = Plate Gun Hold,
Flutter Kicks = Plank Hold.

AMRAP 6

6 Hang Snatch 45/35kg
15 Box Jumps 24/20"
12 Pull-Ups

Rest 2 minutes

AMRAP 6

15 Hang Clean 45/35kg
12 Burpee Box Jumps 24/20"
6 Chest to Bar Pull-ups