Box Jump 20
T2B 20
Push Up 20

Backsquat 5x7

1-3 rope climbs legless or with legs
10 Dips
20 side bends 10/10 32/24kg KB

6x (3 of each)

2min ON/90sec OFF
Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
10 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Hang Clusters 50/35kg
6 Bar Facing Burpees

3x 30s ON / 30s OFF:

1. Abmat sit-ups
2. Hollowrocks
3. Russian twists

AMRAP 14

Run 2k ( Bellanrannan Lenkki )
Max Reps Hang Squat Clean 70/50kg

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*