4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
16 DB Snatches 22,5/15kg
+
max Cal. In the remaining time

B) AMRAP of
5 Power Snatches 60/40kg
10 Toes-to-bar

8 min Emom
1 Snatch 75+%

Every 90s x 7
2-5 Deficit hspu

Wod
12x20s/10s
Double unders
V-ups

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