12-9-6 Reps of:

OHS (Use 50-60 % of 1RM OHS)
Strict C2B pull-up
Broad jump

Time is not an element on this wod. Just try to rest as little as possible. Focus on quality of the movements.

3-5 x Row 250 m  (damper 6-10 Fast work/rest 1/2)

150 x Double Unders
40m Farmers Walk 36/26kg
30 x Burpees
20 x V-Ups
4 Rounds, For Time

miten meni?

6 x 90 sec AMRAP:

7 Burbee
7 Pull-up
7 Box jump (60/50 cm)
90 sec rest between rounds.

MetCon:

AMRAP 4 min:

10 x OHS (Rx:40/25kg)
15 x Burpee over bar

rest 2 min...

AMRAP 6 min:

12 x Air squat
9 x Push ups
6 x Pull ups

Back squat 5x1

n.60-75% max

WOD:
2 Rounds:
- 1 Round Cindy (5 Pull-ups,10 Push-ups, 15 Squats)
- 10 X Box Jumps (60/50CM)
- 1 Round Cindy
- 15 X TTB
- 1 Round Cindy
- 20 X HSPU

@ 50 %