5 rounds @ consistent pace

30 Double Unders
200 Meter Run / ½ Stairs
20 Ring Rows
2/arm Turkish Get-ups each @24/16kg
60 Meter Farmer Carry

• Rx+: Add a 5-10m Handstand Walk at the end of each round
• TIME CAP = 25:00

A)
Box Squat
6 x 3 @70% of max box squat or back squat, every 60s.
- parallel box
- Wider than normal stance today

B)
Seated Dynamic Box Jump
Sets of 3-5 reps, accumulate 15-20 total Jumps. Rest 60s between sets.

EMOM24
1. 12/9 cal ergo
2. 10 alt. db snatch @22,5/15kg
3. 15-20 sit up
4. 6-8 burpee box jump over

Rpe 3.5-4

Treenin idea on kehittää hengitys ja verenkiertoelimistön kestävyyttä sekä liikekohtaista kapasiteettia. Valitse toistot ja painot huomioiden rpe.

3x8 Double KB Clean and Jerk

• As heavy as possible

4-5sets:

2 snatch pull + 2 hang power snatch + 2 snatch balance (EASY&FAST!!)

40/50cal Ergo
20 Deadlifts (55/82,5kg)
20 toes to bars

Scaled WOD
3 rounds for Time
30cal Ergo
20 Deadlifts
20 sit ups

E2M x 6

2 squat snatch @80-85%

AMRAP 6
30 Double Unders
15 KB Swings 24/16kg
10 Pullups

Rest 3min

AMRAP 6
12/9 Calories
10 Front Squats 50/35kg
10 Handstand Pushups

AMRAP 12

Row 250/220m
10 Deadlift 80/60kg
5 Bar Over Burpees

IGYG

4 rounds:

• 3 Weighted Box Jumps (use dumbells in both hands)
• 30s. Rest
• 6-10 Clapping Push-ups
• 90s. Rest