one arm DB push press
5x 6/6 reps
- heavy reps

EMOM 20:
Minute 1: 15m each Arm Bottoms-up KB Carry (light)
Minute 2: 15 USA Swing (24/16kg)
Minute 3: 40 Double Unders
Minute 4: 15 Toes to Bar
Minute 5: 15 Ground to Overhead with a plate (20/15kg)

• Today's piece should be done around 70% effort meaning you're able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up.

Hang Power Cleans: 5 x 3 @50-60%. Rest 90s.

• Work on touch n go reps today.
• Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. - or hang muscle cleans

Partner WOD 30 min AMRAP

50 T2B or k290
50 alternating partner wall balls over the rig (25 each)
50 box jumps

• one partner either does sit ups or plank while other partner does movement

• you both should complete 25 reps each to equal 50

• you can split reps however you want just get 50 total

4 Rounds for TIme:
15 DB Thrusters (50s/30s)
3/2 Rope Climbs
Rest 60s.

• 12:00 Cap
• Rx+: Legless Rope Climbs
• Beginner: Metcon: 4 RFT: 10 DB Thrusters (25s, 15s) 8 Ring Rows 6 Squat Thrusts Rest 60s.

EMOM 25

1 min: box over burpees 24/20"
2 min: du`s
3 min: cal. row
4 min: tuck jumps
5 min: rest

result is total reps.

Intervals

In pairs, all out. Rest while partner work (you go i go). If you do this alone rest 1:1

24 min, as many rounds as possible
15/12 cal row
7 power clean 50/35 kg
7 burpee over bar

7x3min (90sec rest)

a) 10 Power Snatches 50/35kg
10 Bar Facing Burpees
AMRAP of: Overhead Squats

b) AMRAP of:
10 Wall Balls
30 Double Unders

c) 10 Power Clean & Jerk 50/35kg
10 Bar Facing Burpees
AMRAP of: Toes-to-bar

d) Row 35/25 Cal.
AMRAP of: Thrusters 50/35kg

e) AMRAP of: Bear Complex 50/35kg (1 Rounds =5reps)

f) 10 (Full) Cleans 50/35kg
20 Pullups
AMRAP of: Target Burpees

g) 20 Deadlifts 50/35kg
30 Lateral Jump over bar
AMRAP of: Box Jump overs

19 min 17 sec AMRAP in pairs

6 x deadlift (each)
12 x bar Facing burpees (each)

6 x clean (each)
12 x knees to elbows (each)

6 x front squat (each)
12 x handstand push ups (each)

6 x dumbbell snatch/hand (each)
12 x farmers walk w/plate total 100 m

RX: miehet 90 kg ja naiset 65 kg kaikissa tankoliikkeissä.

KALSU

On the minute (until you complete 100 reps of thrusters).
5 burpees
max rep thrusters 61/38 kg (135/85 lbs)

Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.