6 AMRAP:

5-10 bMU/pullups+ring dips
15-25 box jumps over 75/60
20-30 straight leg sit-ups
max reps front rack lunges 1x30/20kg DB.

Rest 3 min.

6 OTM:

1. 10-15m HSW/3-4 wall walks
2. 6-10 hang squat cleans 50/35kg.

Rest 3 min.

6 AMRAP:

5-10 bMu/pull-ups+ring dips
15-25 box jumps 60/50
20-30 straight leg sit-ups
max rep sandbag over shoulder.

Rest 3 min.

6 OTM:

1. 15/12 cal row
2. 5-8 clusters 60/45kg.

For time:
30 clean and jerks (43/61 kg)
or
For time:
30 snatches (43/61 kg)

Wod
3 Rounds
250m Row (13/11 cal Echo/Assault)
15 Wall Ball
15 Swing @24/16Kg

5x 3 Vauhtipunnerrusta (V2)
5x 1 Työntöä (V2-V1)

Ring MU technique

3x
5min ON/3min OFF
Run 600m
+
AMRAP in the remaining time of
3 Burpee over Bar
6 Thrusters 50/35kg
30 Double Unders

2:00 pull-ups
2:00 shoulder presses (30/42,5 kg)
2:00 calorie row
– Rest 1:00 after each movement.

9 ring rows
3 overhead squats (30/42,5 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding
3-reps to the overhead squats
until time expires.

AMRAP 5

Buy-In Run 400m
into...
7 Handstand Push Ups
7 Kettlebell Swing 24/16kg

Rest 3 min

AMRAP 5

Buy-In Run 400m
into...

7 Knees To Elbows
7 Box Jumps 24"/20"

Rest 3 min

AMRAP 5

Buy-In Run 400m
into...

7 Pull Ups
7 Burpees

Rest 3 min

AMRAP 5

Buy-In Run 400m
into...

7 Deadlift 70/55kg
7 Thrusters 45/35kg

5 Sets of 2

*Score = weights used for a working sets