BENCHMARK
AMRAP 18:
15 box jumps (51/61 cm)
12 push presses (34/52 kg)
9 toes-to-bars
– Step down from the box.

Scaled WOD
AMRAP 18:
15 box step-ups
12 push presses
9 lying toes-to-bars
– Step down from the box.

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

3 rounds

1min AMRAP 2-4-6..: pull-up + air squat
30s rest
1min AMRAP: Row for cal
30s rest
1min AMRAP 2-4-6..: KB swing 24/16 + box jump 60/50
30s rest
1min AMRAP: Shuttle run for reps (1x = 7+7m)

Rest 3min between the rounds

BENCHMARK
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (42,5/60 kg)

Scaled WOD
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans

Emom 24

1) 45s Viivajuoksu
2) 10-15 KP/KK STOH
3) 3-15 Mu/C2B/Leuka
4) Lepo

4-5 Sets: (15min)
2 Squat clean + 2 Split jerk @70-75%

Huom!
Sama kompleksi kuin viime viikolla, mutta isompi paino.
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

On the minute for 5 rounds
1. Wall ball 20/14
2. Toes to rings
3. DB hang snatch 22,5/15
4. Burpee box get over 40"
5. Rest

Work 40s / Rest 20s

4 SETS
1 Segmented Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
Keep weight Light. This is meant to be prep for tomorrow's 1-Rep Attempt!
Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.

FOR QUALITY
80/65 Cal Bike/Row/Ski
-Immediately Into
3 ROUNDS
50 Sit-Ups
100m Farmer Carry @ moderate to heavy
-Immediately Into
80/65 Cal Bike/Row/Ski

• RPE 6

3 back squats
– Build to a heavy set of 3 and
maintain for all 5 sets.

Scaled WOD
5 sets:
5 back squats
– Build to a moderately heavy set
of 5 and maintain for all 5 sets.