BENCHMARK
5 rounds for max reps of:
:15 thrusters (42,5/60 kg)
:45 rest
:15 weighted pull-ups 15/22,5kg)
:45 rest
:15 burpees
:45 rest

Scaled WOD
5 rounds for max reps of:
:15 thrusters
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest

AMRAP 10

10 Db hang snatch@22,5/15kg
10 box jump over
10 sit up

10x
Snatch + Hang Snatch

Go every 60-75sec, start from 65% and add....

EMOM 12:
1. 5 high box jump
2. 40s max reps of toes to bar
3. REST

-> skaalaa yhden jalan t2b, leg raises, knee raises

e3m x 4:
2 back squat @ RIR 1-2

E3M x 5

3-3-3-3-3 V.1-2 (2-2-X-1)

Huomio tempo. Tekniset työsarjat.

Box squat 4x5x65%

high pull 3x5

Death by Cal row !

1 cal in first min.
2 cal in second min.
3 cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Record result (total calories).

Split the group in half!

Emom40:

1. 8-15 cal row
2. 8-12 box over burpee
3. 12-16 db snatch
4. Rest
5. 8-15 cal echo / bike / ski
6. 10-20 kb dl
7. 10-20 wb
8. Rest