EMOM x 30

1) shuttle run
2) box jump over
3) plank hold
4) echo calories
5) rest

Alkavalla 2 min, 5 kierrosta.

1. Askelkyykkykävely kahvakuula tai käsipaino maljassa
2. 12 polvet rintaan+12 puolilinkkari.
3. Laite
4. Lepo

Kesto 40 min

2 wall walks
2 deadlifts (90/140 kg)

Scaled WOD
AMRAP 8:
2 inchworm + push-ups
2 deadlifts 

3 rounds for time of:
Machine, 500/400 m , Bike erg 2x
21 Dumbbell Deadlifts, 2x22.5/15 kg
15 Dumbbell Front Squats, 2x22.5/15 kg
9 Dumbbell Clean & Jerks, 2x22.5/15 kg

Timecap: 16 mins

Front Squat 4-2-2-2

Build up to the heaviest 4 reps!
Rest 2 mins between sets.

--then--

4 x 2 @ 90-100% of first part!
Go every 90 sec!

Voimarive +Etukyykky+Ylöst. pys 2s. Saksiin
3sarjaa
-3+3+3

2 x 8 Min AMRAP
10 Ring MU (10 pull ups + 10 push ups ) scaled
20 bar facing burpees
30/25 Cal row or bike.

4 Min Rest and start from beginning

AMRAP 10 mins :
40 Double Unders/ 80 single under
1 Power Clean, 60/43 kg
1 Front Squat, 60/43 kg
1 Hang Power Clean, 60/43 kg
1 Shoulder-to-Overhead, 60/43 kg
40 Double Unders
2 Power Cleans,
2 Front Squats,
2 Hang Power Cleans
2 Shoulder-to-Overheads
40 Double Unders
3 Power Cleans,
3 Front Squats,
3 Hang Power Cleans,
3 Shoulder-to-Overheads
...

3 x e2:30m:
10 barbell hip thrust @ RIR 3
30s DKB overhead hold @ moderate

4 x e90s:
3 split jerk with 2s pause on receive postion @moderate