12 - 9 - 6 Thruster (60% of 1RM Thruster)
6 - 9 - 12 Box jump (75/60 cm)

Boxbattleen osallistuvat joukkueet suorittavat omaan tahtiin ohjeiden mukaan. Muut valitsevat yhden tai max 2 treeniä jotka suoritetaan yksin.
Boxbattleen osallistuvat joukkueet saavat oikeuden painoihin jos ne loppuvat kesken :)

OSA 1
21-15-9
Thruster 40kg/30kg
Toes to bar
Kahvakuulaheilautus 24kg/16kg
OSA 2
Buy in: 50 Tuplanaruhyppy
10-1 Maastaveto 100kg/70kg
1-10 Leuanveto
Cash out: 50 Tuplanaruhyppy
OSA 3
30 Raakatempaus 50kg/35kg
40 Boksihyppy
50 Kalorin soutu
OSA 4
3 kierrosta
10 Rinnalleveto kyykkyyn 60kg/40kg
5 Muscle up
20 Seinäpalloheitto 20lbs/14lbs

Row 250 m – 15 burbee– Row 750m- 30 burbee – Row 750m – 15 burbee – Row 250m

Rest 2 minutes between intervals! Go fast, but keep the same pace in all the intervals. Don`t go all out!

RX:
21/18/15/12/9/6/3 x thruster 43/30kg
21/18/15/12/9/6/3 x bar-over-burbee

Skaalattu:
21/18/15/12/9/6/3 x thruster 30/20kg
21/18/15/12/9/6/3 x bar-over-burbee

3 min AMRAP:

7 Squat (with dumbbell)
7 Hang dumbbell Snatch (left hand)
3 min AMRAP:

7 Box jump (60/50cm)
7 Hang dumbbell Snatch (right hand)
3 min AMRAP:

6 Pistols Squat (alternating)
6 Dumbbell Snatch (alternating)
1 Min rest between exercises, moderate weight!

6 min AMRAP of Ring Dip 50 x Double Under.

*Each time you come down from the rings, perform the 50 x DU.
*Goal is max Ring Dips in the 6 minutes. Use whatever strategy you wish.

Record scaling, reps (ring dip only) and other details.

3 rounds of;

1 minute x Double Under

then

7-5-3 reps of
Double Kettlebell Clean and Jerk
Chest-to-bar Pull-up

then

1 minute x Rest

Result is total double unders and total working time (put this in the score for WODconnect) for the KB+PU parts.

strength
1 + 1/4 Front squat
3 x 5 @ 75%

Sali auki normaalisti, kaikki tunnit, jotka merkitty aikatauluun Wod ta Open tunneiksi ovat Open tunteja lepopäivinä.

5 rounds for time:

• 4 muscle-ups
• 14 pistols (alternating)
• 12 dumbbell snatches (heavy)