1A) tall clean 3x5x40%
1B) lunge jump 3x10
1C) High box jump 3x6

With Running Clock
0 - 2 9 rep @60%
2 - 4 7 rep @65%
4 - 6 5 rep @70%
6 - 8 3 rep @75%
8 - 9 1 rep
9 - 10 1 rep
10 - 11 1 rep
11 - 12 1 rep
12 - 13 1 rep
13 - 14 1 rep
*Build To Days Heavy 1 rep
*Tavoite päästä samaan kuin viimeksi, mutta useammalla setillä

AMRAP 7
5 Ground to Overhead 50/35kg
10 Toes-to-bar
15 Wall Balls

Rest 3min

AMRAP 7
15/12 Calories
10 Box Jumps
5 Overhead Squats 50/35kg

Rest 3min

AMRAP 7
5 Handstand Pushups
10 Pullups
15 KB Swings 24/16kg

21-15-9-15-21:
Calorie ergo
Chest-to-bar pull-ups

ScaledWOD
For time:
12-9-6-9-12:
Calorie ergo
Jumping pull-ups/ring row

Max Effort Clean Deadlift
5-5-4-3-3-3-3-3-3
2min Recovery

Deadlift 10x50%

Kyykky 6x4x65%

Penkki 2x6x65%

Maastaveto 5x3x70%

10-8-6-10-8-6
Hang Power Clean

Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Emom 10

Nousulla, mutta jätä varoja

Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

*Korota edelliseen viikkoon.

ON A 3:00 RUNNING CLOCK...
500m row/ski/1000m bike

-Rest with Time Remaining Then Into...

ON A 5:00 RUNNING CLOCK...
700m row/ski/1400m bike
15 Deadlifts @100/70kg

-Rest with Time Remaining Then Into...

ON A 7:00 RUNNING CLOCK...*
1000m row/ski/2000m bike
20 Deadlifts
40 Anchored Sit-Ups