8 x 3 min on / 2 min off

A. In a 3 min window
25/20 calories
+ amrap remaining time
12 db snatches 22,5/15
6 box jumps

Rest 2 min

B. In a 3 min window
30 wallballs
+ amrap remaining time
6 KB Facing-Burpees
12 KB swings 24/16

Rest 2 min

C. Amrap 3
3 wall walks
6 pullups
9 situps

Rest 2 min

D. In a 3 min window
300 m run
+ amrap remaining time
10 plate ground to overhead
20 double unders

Rest 2 min

Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep

8 handstand push-ups
8 alternating front rack lunges (35/52,5 kg)
8 push presses (35/52,5 kg)
25/30cal ergo

Scaled Wod
5 rounds for time:
8 DB shoulder presses
8 alternating front rack lunges
8 push presses
20/25cal ergo

For Time

800m Run

7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

7 Rounds :
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

No Time Cap

A) For Time
21 Shoulder to Overhead @50/35kg
3 Wall climbs
63 double under
21 Front Squats (50/35kg)

REST 30 sec

15 Shoulder to Overhead
2 Wall climbs
45 double under
15 Front Squats

REST 30 sec

9 Shoulder to Overhead
1 Wall Climbs
27 double under
9 Front Squats
Timecap: 18 mins

EXTRA:
Accumulate 4 min hang on a bar
Every time you drop stop the timer and make 10 burpees

Goal: try to break it not more than 3 times

Timecap: 8 mins

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13

Push press 5x5
* -nouseva paino
-lepo 3min
-tanko telineestä*

E90s x12:
Reps: 6-6-6-4-4-4-2-2-2-6-6-6

Tarkoitus: Etsi painoja, jotka haastavat (RIR 1-2) viimeisillä sarjoilla. Nosta painoja ainakin toistojen vähetessä (saa nostaa myös toistojen "sisällä") - viimeisillä 6:lla pitäisi pystyä nostamaan samoilla tai jopa vähän isommilla raudoilla kuin ensimmäisillä 6:lla.
Skaalaus: Jos olkapäävammaa -> etu- / takakyykkyjä. Jos polvet eivät päästä syväkyykkyyn -> boxin päälle thrustereita / raakarive + push press / push jerk.

2-4 Rounds :

Seated DB Press 5, each arm
Strict Knee Raise 10
1:30 Easy Bike

Every 5 Minutes for 30 minutes :

200m Run
2Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats