Ladder drills/agility drills

For time

50/40 Cal row
5 rope climbs

L1: normal climbs
L2: legless

-this is a sprint so pick rope climbs which you can do fastly.

TC: 6 min

Working in Pairs Ygig; 30 Min AMRAP
100 Cal Row
100 Kb Snatches 24/16Kg
300 DU's

21-15-9 toistot

Rinnalleveto+työntö miehet paino maksimissa 50 kg naiset 30 kg
Tangon yli yleisliike

Complete the WOD with a partner in 17 mins

50 Deadlifts (70 / 50kg)
50 Burpees

40 Front Squats (60 / 40kg)
40 Burpees

30 Push Press (50 / 35kg)
30 Burpees

AMRAP (in remaining time)
Clean & Jerk (60 / 40kg)

Result is the number of c&j done

“Run Up”
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

10 KB Clean & Push press (2 kettlebells or 1 (if you have 1 KB, do 8 swings with each hand)

 8 L-pull-ups

Find your 1 RM in front squat in 20 min.

For time
750m row
50 deadlift@50% todays heaviest 5reps

21-15-9
Power Snatch (40/30kg),
Bar over Burpee,

rest 5min,

9-15-21
Bar over Burpee,
Power Snatch