6 rounds
30 Works/ 30 rest
A. HSPU
B. DU
C. Box jump
D. Pull up
E. Wall climb
F. Rest

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Warm up
400m run or 20 cal bike or 500m run
Then 2 round
10 box step ups
10 push ups
10 pass throughs

Push press
Every 1:30 x 8
5 reps

WOD
For time
100 jump rope
80 sit ups
60 Box step ups
40 Kettlebell swings
20 burpees

EOM 20 min
2 x Power Clean + front squat 2 seconds pause at the bottom
60 – 75 % of Clean 1 RM

Clean High Pull 5x2
5 sets of 2 reps, 80-110% of Clean 1RM

Plank tabata 8 min
20 sec work, 10 sec rest

A) In 15' find 1rm squat clean

B) Emom 8'
Even: 5 hpc + 5 fs @70% A
Odd: 3 wall climb

C) Amrap 12'

3 squat clean
8 HSPU
14 AKBS 24/16

AMRAP 12'
10+10 KB PUSH PRESS
32/24 - 24/16
10 SIT UP
*E2MOM : 10 BURPEES

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

High knees
Butt kick
Shuffle swings
Toy soldier
Toe touches
Sampson stretch

Death by Burpees

Perform 1 Burpee the first minute, 2 Burpees the second...and continue until you fail!