BENCHMARK
For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups

scaled WOD
For time:
750-m row/1500m C2 bike
30 thrusters
15 ring rows

EMOM 20

1 Minute : 12 Wallball Shots
2 Minute : 6 - 10 Elevated Ring Rows
3 Minute : 25 Double Unders
4 Minute : 18/15 Calories Row
5 Minute : Rest

Partner wod ( You Go, I Go)
3 rounds for time
18 burpee box jump over@60/50cm
48 cal row / bike
18 kipping hspu/ sc: box hand stand push up or pike push up
48 Power Clean @ 50/35kg
Cash out :
15 Cluster@60/43kg
Timecap : 35 mins

Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3

5 squat snatches (35/52,5 kg)
20 hand-release push-ups
15-cal ergo
10 squat snatches
20 hand-release push-ups
15-cal ergo
15 squat snatches
20 hand-release push-ups
15-cal ergo

Scaled WOD
For time:
5 power snatches
10 hand-elevated push-ups
10-cal ergo
10 power snatches
10 hand-elevated push-ups
10-cal ergo
15 power snatches
10 hand-elevated push-ups
10-cal ergo

AMRAP 12

Row Calories

One Start Rowing and Other Hangin Pull-Up bar. Change every time when drop off Pull-Up Bar

5 kierrosta

5 maastaveto 143/93kg tai @75%
25/18cal soutu
15 seinäpallo
1min lepo

Aikaraja 25min

Bodaus - valmentajan valinta

Aikaa vastaan:

• 50-40-30-20-10 hauiskääntö levytangolla (N 15kg / M 20kg)
• 10-20-30-40-50 swingi (amer.)(N 16kg / M 24kg)

ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex...
1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean
Start Light-Mod and Build Past Workout Weight.
RPE 7

Back squat 4x6
* -nouseva paino
-lepo 3-4min*