3x
2min ON/2min OFF

10 Wall Balls
5 Burpee Box Jump Overs
+
AMRAP Cal. Bike/Ski/Row in the remaining time

For Time;
20 Bar MU (C2B or Pull Ups)
40 front squats 50/35kg
Rest 5 Mins
20 Bar over Burpees
40 back squats 50/35kg
Rest 5 Mins
20 Snatches 50/35kg (any style, power recommend)
40 Wall Balls

Time Cap 35 Mins. Record time including rest!

3 Rounds:
20 Sec ON 3min OFF.

1st @ 40%
2nd @ 50%
3rd @ 60%
of 1 rm bench press.

20x Burpee
20x Box jump over
20x Usa swing 16/24kg

50 boxihyppyä 60/50cm
- 10 toiston välein 5 ilmakyykkyä

50 askelkyykkyä, vuorojaloin
- 20 välein 5 käsilläseisontapunnerrusta

50 t2b/ jalkojen nosto
- 20 välein 5 punnerrusta

50 supermanrocks
- 10 välein 3 hollowrocks

50 vauhtipunnerrusta 20/15kg
- 20 välein 3 raaka tempausta

50 DU/ tangon yli hyppyä

50 leuanvetoa/ rengassoutua
- 20 välein 20m karhukävelyä

50 kahvakuulaheilautusta 16/12kg
- 20 välein 2 sivutaivutista/ per puoli

50 wallball 14/10pound
- 10 välein juoksu salin ympäri

OTA HIKIPYYHE MUKAAN!

For time:
15-12-9 Thrusters
9-12-15 Lateral burpees over the barbell

L1: 50/35kg
L2: 60/40kg

TC:7 min
-idea is to have heavier weight on thruster

Do a stretching routine after your workout. Get inspiration from our blog or use your own movements.

https://www.wodconnect.com/blog/posts/5-must-do-stretches

WOD/Lift: Oly Total

find a 1 rep max Clean & Jerk

find a 1 rep max Snatch

Add the 2 lifts for your score

Working in pairs ygig
10 bicep curls 30/20
10 tricep extensions 22.5/15kg