A. The Warm Up

2 Rounds of:
In a 5min Window
Run 300m
+
AMRAP of
10 Squats
8 Lunges
6 Pushups
10 Jumping Jacks

B. EMOM 28 (40sec ON/20sec OFF)
1) Bike for Clas
2) Weighted Box Step Overs
3) Burpee Broad Jumps
4) Row for Cals
5) Farmers Wall
6) Walll Balls
7) Rest

C. The Finisher

AMRAP 4
10 Situps
20 Mountain Climbers
10 Jumpings Squats

RX
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run

INTERMEDIATE
AMRAP 20:
6 deadlifts (56/84 kg)
7 burpee pull-ups
10 KB swings (16/24 kg)
200-m run

BEGINNER
AMRAP 20:
5 deadlifts (29/43 kg)
5 burpee jumping pull-ups
10 Russian KB swings (8/12 kg)
150-m run

3 kierrosta aikaa vastaan:

• 100m askelkyykkykävely
• 800m juoksu
• 100 ilmakyykky

Power Snatch

2-2-2-2-1-1-1-1, building

Go Every 1:30

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg

B.In a 3min window
30/25 Calories
+
Max Pullups in the remaining time

15 hang power snatches (30/42,5 kg)
15 bar-facing burpees

Scaled WOD
5 rounds for time:
10 hang power snatches
10 bar-facing burpees
– Jump or step over the bar

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
2 Sets
8 Push Press @55-65%
rest 2-3 min
6 Push Press @65-75%
rest 2-3 min
4 Push Press @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 double db power clean + push press
8-12 hardened ring rows
8-12 burpees
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

5 sets of
3 Front Squat @75-85%
10/arm Single Arm DB/KB Rows

Find your best 5 rep max for the day.
Detail whether touch and go or reset.

For time:
Run, 600 m
3 Pull-ups
3 Overhead Squats, @43/30kg
6 Pull-ups
6 Overhead Squats,
9 Pull-ups
9 Overhead Squats,
12 Pull-ups
12 Overhead Squats,
15 Pull-ups
15 Overhead Squats,
Run, 600 m

Timecap: 15 mins

Optional: Front squat @50/35kg instead of OHS , jumping pull up