3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options:
Quads
Glutes
Lats
Calves

every rep 2 sec pause on bottom

3-3-3-2-2-2

Go every 2:30

1: du's / 60 singles
2: 4+4 pistol squats
3: 2-3 wallwalks
4: rest

1:00 on / 0:30 off x4:
3 power clean
6 elevated push up
9 air squat
- jatka siitä mihin jäit edellisellä intervallilla

HUOM! Voit tehdä EASYn ja WODin kaikilla päivän tunneilla

4-4-3-3-3

Go every 2:30

Skill

A) For 10-15min Practice one movement:

• DU, bMU, C2B, Hspu,HSW

B) E2MOM X5

• 30s Max Reps Pull Up or C2B
• 1min AMRAP: DU -Rest 30s-

C) Ring Holds:

EMOM 9:

1) 20s Ring Support Hold
2) 15-20s Chin Over Rings Hold
3) 20s Ring Dip Hold

Metcon

4 Rounds For Time:

• 500m Row
• 20 GHD Sit Up
• 8 Devils Press @2x45lbs

Cap:16min

Accessories

A) Shoulders

3-4x For Quality:

• 10-15 DB Front Raise
• 10-15 Lu Raise
• 20-30 Banded Pull Apart

B) Building

3-4x For Quality:

• 10/10 Hammer Curl
• 10-15 DB Skull Crusher

EMOM10:

2 Squat clean

Every 10 min x 6 sets (2 each)
A. 2000/1500 m row or 4000/3000 m bike
B. 8 min amrap:
10 shuttle runs (7,5 m + 7,5 m)
1 rope climb
5 T2B
C. 8 min amrap:
15/12 cal ski
10 med ball cleans 9/6 kg
8 push ups

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot
target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot
target, 24-inch box

This will be the least repeatable workout of the weekend (leg/shoulder fatigue). Aim for your first attempt to be your only one. Give it all you have.
The workout won’t be won in the 1st round. Set a steady pace from the start that you can stick with.
The burpees will take the majority of the time in this workout. You want to pace/break the wall balls in a way that allows you to keep moving here.
Plan on breaking the wall balls up into sustainable sets (e.g. 30-20, 25-15-10, 20-15-15, 5 x10 etc.). The more breaks you’ll take, the shorter you want to keep them.
It is VERY easy to fall off your pace on the burpees. Once you know what pace you’re aiming for (don’t be too aggressive), have someone help you stay on it.
With 150 reps of each movement, it will pay off to practice to find the most efficient form for each:
Wall balls: distance from the wall, stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm

WALL BALL
These do not need to be unbroken Plan for sustainable sets that allow you to keep moving at a good pace on the burpees.
Squat clean (bicep curl) the 1st rep from the floor
Keep your hands under (not on the sides) of the ball for a more relaxed yet powerful support
Find a stance that clearly meets the depth requirement but also allows you to move fast. Unless you’ve never considered this, just keep the stance you have.
Make sure you know how far to stand from the wall (especially when tired). You can mark the floor for where your feet go to make it easier to be consistent.
You can flush the arms on each rep by letting them relax down at the end of the throw before the catch. You can also do a circle with them if you prefer this style.

LATERAL BURPEE BOX JUMP-OVERS
These will be a grind. Put your head down and keep chipping away
Note that you don’t have to have a strict lateral orientation (as per standards), so if it’s easier for you, they can be at a slight angle to the box.
As you’re likely more used to facing the box, take time in the warm-up (or before) to practice the movement to find a smooth flow for yourself.
With high-volume reps, dropping down and then stepping up on burpees is likely the best way for most, but you can experiment with popping up if you think this might work better for you.