Aikaa vastaan 10 kierrosta

3 Mavea 80/60kg
3 Burpeeta tangon yli
3 Istumaannousua

TC: 15min

For time: 
50 toes-to-bar
400-m run
30 DB/KB deadlifts
20 DB/KB hang power cleans
10 DB/KB push presses

Scaled WOD
For time: 
40 sit up
300m run/20cal ergo
20 DB/KB deadlifts
15 DB/KB hang power cleans
10 DB/KB push presses

12-9-6-9-12:
Front squats (47/70 kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

Emom 21

1) 30s Tuplaa/sinkkua
2) 10-20 Istumaannousua
3) 6-12 Boxin ylitystä

12min
Work to a 1RM of the complex
Power Snatch + OHS

5 Rounds for time with a Partner:
24 Double Unders*
38 Toes to Bar
4 Clean and Jerks @85/60kg
400 Meter Run / 500m Row*

*Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish (i.e. both partners do the 24 reps of DU each round).
*Toes to bar and Clean and jerks are done as one person working at a time.
Timecap: 30:00

Extra:
Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

Kipping Technique

( Kipping Pull Ups / Butter Fly Pull Ups )

Ft
50 pushups

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

Hiki
10 min amrap
25 DU/ 50 SU
10m Db Lunge
10 Burpee

15 Minutes For Total Reps:
5 Minute Ergo Calories
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpees