For time:

Run 400m, then
3RDS
10 Db Squat clean 22,5/15kg
15 Push ups, then
Run 400m

Every 4:00 x 5 Sets:
5 High Box Jumps @75/61cm
10 Back Rack Reverse Lunges @85/55kg
40m Heavy Farmer Carry

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

4 x AMRAP 2

15 Air squat
10 push ups
max reps pull ups

Rest 2 min btw. AMRAP

CONDITIONING

10min AMRAP:

2 Thruster@60-65% and 5 High Box Jump

We did this last week as EMOM x10. You should be able to hit 15+ rounds today as AMRAP.

Overall RPE 4, very heavy breathing, not able to keep up a conversation.

In teams of 2:
For time:
400 Meter Farmer Carry @32/24kg
100 Walking OH Lunges @20/15kg Plate
300 Meter Farmer Carry
100 Ground to Overhead @20/15kg Plate
200 Meter Farmer Carry
100 Hollow Rocks
100 Meter Farmer Carry
100 Box Jumps w. step down @61/51cm

• 30:00 Cap

Find max:
Snatch + Hang Snatch + OHS

Wod
7 min Amrap
7 Hang power clean 45/30kg
7 Front squat
7 Push jerk
7 Bar over burpee

8 Rounds of:
20m Sled Push Sprint
Rest 90s

OR

8 Rounds of:
20s Bike Sprint
Rest 90s

OR

8 Rounds of:
20s Ski Erg Sprint
Rest 90s

• Effort should be very high on both!
• Approximate rest periods are fine today
• Repeat from last week, do another option :D

20min, jokaisella alkavalla minuutilla 1 x valakyykky