AMRAP 18:
12 Box Jump Overs
9 Burpee Pull-ups
"X" Clean and Jerks

Round 1: 15 Clean and Jerks 60/45kg
Round 2: 12 Clean and Jerks 70/50kg
Round 3: 9 Clean and Jerks 80/55kg
Round 4: 6 Clean and Jerks 90/60kg
Round 5: 3 Clean and Jerks 100/65kg

3 rounds:
15-20 GHD sit Ups
15-20 Bicep curls w/ barbell
15-20 Tricep Pull down extension w/ brand
Rest as neesed...

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB USA Swing @16/24
10 goblet squat
20 overhead plate lunges @15/20
500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB USA swing
20 burpee

Timecap: 30 mins

EMOM x 12 minutes

Minute 1: 5-15 Pull-Ups
Minute 2: 0:45 Second Calorie Assault Bike or DUBS

Result is total reps + Cals/Dubs

Get ready for "Murph"
Run 1600
10 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1600

WOD 20220927

Warm up:

5 min cardio

AMRAP 5:
5x bent over rows
10x dips
10x squats

Wod:

FOR TIME:
200x PUSH-UPS
EVERYTIME YOU BREAK
1 ROUND OF
5x PULL-UPS
10x SIT-UPS
15x AIR SQUATS

Finisher:

10 rounds of:
5x horn curls
5x chin ups

Cool down:

Stretching movements
Hydrate
Recovery

20 jumping bar MU
every 5 stop and do 10 front squats @65

Overhead Half Kneeling Hip Extension
3 x 60s each.

Lepoja

10,5km per laite
Pyörä assault soutu hiihto