AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/43kg)
200 Meter Run / Row 250m
Goal: 4+ rounds

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

Wod
Treeni
5 Rounds for time
5 Power clean @60% (from clean 1rm)
10 Burpee

Tc 8 min

Hiki
8 min amrap
5 Power clean (unroken set)
10 Burpee

Push press 5 x 2 reps
- build to a heavy double and keep the same weight for 4 more sets
Negative pull up 5x 3 reps
- 8-10 sec lowering
- use extra weight if needed

3rds
1min Thrusters
1min Power Clean
1min Box Jump Over
1min Pull Ups
1min Assault Bike cal

*1min Rest

Barbell 42.5/30kg*

AMRAP 25:
7 Box Jump Overs
7 Pull-ups
7 Power Snatches 35/25kg

Every 5 Minutes [Starting at 0:00]:
Run 400 Meters

*Score = Rounds + Reps

Light Option

EMOM 25
8-10 Box Step Overs (Jumps)
5-10 Pull-ups / Ring Rows
5-10 Power Snatch
100-200m Run
Rest

Front squat
3x 2 (sek stop) + 2 normal
3x3 normal

Bulgarian split squat
5x 10+10
*15sec between rounds

For time:

10 rounds:
3 clean & jerk @60/40
3 bar over burbee

Hspu practice

*

For Quality- AMRAP 25

5-10 hspu or DB stoh
10snowangel
5-10 ttb
10 s.a Db OHS (5+5)
10cal fast machine

Push Ups
KB Swing