3 Rounds For Time :

21 Double Unders
15 Push Press 40/30kg
9 Leg Raise

RX:
Every 150s x 6
5-10m HS walk
6-12 T2B

Scaled:
Every 150s x 6
1-3 Wall walk
6-12 Leg/knee raises

Huom!
Jokaiseen kierrokseen täytyy jäädä vähintään 60s lepoa.

RX
AMRAP x 15 MINUTES
18/14 Cal Row/Bike/Ski
6 Hang Power Snatch @50/30kg
6-12 Strict Handstand Push-Ups
6 Hang Power Snatch

SCALED
AMRAP x 15 MINUTES
15/12 Cal Row/Bike/Ski
6 Hang Power Snatch @ light
12 Hand Release Push-Ups / Push-Up / Knee Push-Up / Box Push-Up
6 Hang Power Snatch
RPE 8

For time :

50/40 Cal Row
50 Wallball Shots 20/14p

Overhead Squat

5-5-5-3-3-3-1-1-1

Send Off 2:30

For quality:

RX:
EMOM16
1. 8-12 Wall ball @9/6kg
2. 1-3 RMU
3. 6-10 Burpee
4. Rest

Scaled:
EMOM16
1. 8-12 Wall ball @9/6kg
2. 5-7 Strict pull up
3. 6-10 Burpee
4. Rest

Huom!
Treeni tehdään laatua vastaan hyvällä tekniikalla.
Leuat skaalataan matalaan tankoon tai kumpparilla.
Jos tunnilla on paljon jengiä voi lähteä porrastaen liikkeelle.
Idena tehdä liikkeet tässä järjestyksessä.

4x

8+8 Askelkyykky Splitti V2
8-10 Hipthrust V1
4-6 Nordic hamstring curl

Spessuwodi
"JENNI 40v. WODI"
6rds every 90s
1x thruster
- find heavy weight

PERFORMANCE
AMRAP x 15 MINUTES
18/14 Cal Row/Bike/Ski
6 Hang Power Snatch @52,5/30kg
6-12 Strict Handstand Push-Ups
6 Hang Power Snatch

---

FITNESS
AMRAP x 15 MINUTES
15/12 Cal Row/Bike/Ski
6 Hang Power Snatch @ light
12 Hand Release Push-Ups / Push-Up / Knee Push-Up / Box Push-Up
6 Hang Power Snatch

• RPE 8
• Video: https://vimeo.com/879677444?share=copy

AMRAP x 18 MINUTES
400m Run/ 500m row
20 Push-Ups / Incline Push-Ups
200m Run / 500m row
20 Walking Lunges
RPE 7
Optional Weight Vest for different challenge
Goal: 3+ rounds

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Bird Dogs
MIN 2 - :25/25 Roll Quads
MIN 3 - 1:00 Rebound Pose