4 Rounds, Work 0:40 Rest 0:20

Bike Calories
Kettlebell Swing 24/16kg
Burpees
Air Squats

AMRAP 9, IGYG

5 Box Over Burpees 24"/20"
5 STOH 60/42,5kg

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk

Scaled WOD
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps

As many rounds as possible in 13 minutes of :

7 Hang Power Cleans 50/35kg
200m Run
1 Rope Climb

2x 12min Emom

1) 3 Mavea 65-70%
2) 30s Bar facing burpee

3min tauko

1) 3 SHSPU
2) 30s Tuplaa/Sinkkua

3 kierrosta aikaa vastaan:

• 800m soutu
• 50 selänojennus
• 50 istumaannousu

For Time
40-30-20-10
Wall Balls (9/6kg)
Butterfly Sit-ups
Calorie Row/Bike/Ski
Walking Lunges

– Goal: Sustainable/consistent pace.
– Break sets of sit-ups and WBs into small sets

TIME CAP = 30:00

Extra:
C2 roll out
3 x 8 reps , Rest 60s

A,
Build up to work weight in 5-7 mins

B,
EMOM 10 mins
Deadlift 3 reps
- use about 80% of 1 RM
- good form
- full reset btw reps

Front squat 6x6x65%

5x3 pocket snatch