AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
- Back Squat (60/40 kgs).
** Rest 2 min.
AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
- Shoulder press (40/25 kgs).
**Rest 2 min.
AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
Deadlift (100/60 kgs).

For time:
100 x DU
100 x pull up
100 x pistol squat
100 x T2B
100 x hand stand push up

Or

10 reps and 10 rounds.

Time cap 40 min.

8:30AM Monday class added to schedule for the months of November and December

AMRAP 12:
21 Kettlebell Swings (24/16kg)
14 Kettlebell Reverse Lunges (24/16)
7 Push Jerks (75/52.5kg)

EMOM 16' (30" ON / 30")

1' Ring Pull Ups Strict
2' Row
3' Ring Dips
4' Handstand Walk

Rest Day
Try to hit a good amount of mobility today. Try out Mwod, or Romwod or hit up a local yoga class. Get your body and mind right for the rest of the weeks training!!!

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press (225#)
-15 minutes to find a 1 round MAX Clean (185#)

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

Totally lost track on tracking reps!

50min In Pairs
Hietsu / Sörkkä Run
Together

YGIG
10 MB Clean - 10 Sit Up
30m Front Rack Walk - 10 Hollow Rock
10 Lat push down - 10 Superm Rock

4 kierrosta aikaa vastaan

1 köysikiipeily
10 burpeeta

Handstand walking and Muscle ups