4 x 5

hang snatch + snatch

10 min amrap
10 box jump , step down
10 push ups
10 toes to bar or knees to elbows
rest 5 minutes and continue for next

WOD
”Kalsu” (tehty viimeksi 27.9.13)

100 x Thrusters (60/40kg)
EMOM 5 x burpees

Timecap: 45min

15min Amrap

12/9 cal row
10 DB snatch @22,5/15kg
8 box over jump

(Target +6rounds)

9-6-3
Ring MU
Squat snatch 60/40kg
3 Min rest;

12-9-6-3
Bar MU
Squat Clean 80/50kg
Rest 3 Mins

15-12-9-6-3
Deadlift 100/70KG
C2B
Burpee

Time Cap 32 Minutes.

Post total time after the last workout. Load the weights in the rest.
Scaled option (MU Reps down, c2b, pull up + push up, jumping)

10m HSW
10/10 DB Row
10 strict t2b
Rest 1 Min

4-5 Rounds

TC 16 Mins

21 Squat Cleans @85/55kg
150 Double Unders

• Goal: Tough singles. Go hard and try to beat the cap.
• Rx+: @100/70kg
• TIME CAP = 9:00

For time
30-40 ttb or knees to elbows
30-40 push ups
30-40 box jumps
Keep the pace moderate on these metcons, not all out.

Metcon
12 min AMRAP
3-6-9-12-15..
Wall Ball
Toes to Bars / knees to elbows