With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

5 Rounds for time of:

10 KB Clean & Jerk 1.5/1p
3 Muscle-Ups

16 min AMRAP

4 x Hang Power Clean
4 x Front Squat
Max reps x Strict Handstand Push-Up
½ x Stairs (3 floors, or 200m)

Record weight, scaling and result.

WOD

3 kierrosta:
- 7 x Raakatempaus 50/30kg
- 14 x TTB
- 21 x Box jump overs 60/50 cm
lepo 2 min
3 kierrosta:
- 7 x Raaka rinnalleveto 50/30kg
- 14 x CTB
- 21 x Box jump overs 60/50 cm

Metcon: “Baseline”
500m row
40 airsquats
30 sit ups
20 push ups
10 pull ups

12min EMOM
4 Burpees
6 Wallball shots
8 Box Jumps

*Hybrid workout

WOD:
Soutu 500 m
American swing x 15 (24/32)
Soutu 400 m
American swing x 15 (24/32)
Soutu 300 m
American swing x 15 (24/32)
Soutu 200 m
American swing x 15 (24/32)
Soutu 100
American swing x 15 (24/32)

6 min AMRAP
5 x Thruster @ 50/35kg
10 x Russian Swing @ 32/24kg
15 x Lateral Jump over bar.

Record reps and rounds, weight, scaling and other details.

Buy in: 50 double unders
10 DB thrusters 35/25 lb
5 Bar Muscle-ups
10 DB thrusters 35/25 lb
5 Toes to bar
10 DB thrusters 35/25 lb
5 Knees to elbows
10 DB thrusters 35/25 lb
5 Pull-ups
10 DB thrusters 35/25 lb
Buy out: 50 double unders

tavoiteaika: 20-30 min
Skaalus: BarMu-> hyppäämällä korokkeelta tai kuminauhalla avustettuna
T2B->K2E jne.

2 rounds:
10 HSPU
20 Box jumps
30 pull-ups
40 push-ups
50 DU
10 K2E
20 ring dips
30 burpees
40 sit-ups
50 squats

tavoiteaika: 50min