3min AMRAP
20 Speed steps
6 Kipping T2B/Leg raises
9 Down and ups(Burpee wo. push-up)
2min Rest

5 Rounds

On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row

Metcon "vähäse kaikkee"

3 rounds for time of:

5 pull-ups
10 push-ups
15 kb swings 24/16kg
20 wallballs 9/6kg

Time cap is 8 minutes

For time:

100 cal Airbike + 100 cal Row

E3MOM round of “Nate” or round of “Cindy”

RPE 4

Target<20min

Scale if needed. Badasses go E2MOM. Try to keep a steady pace through the entire workout.

Round of Nate is:

2 MU
4 HSPU
8 KBS 32/24kg

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

WOD (S):
“Filthy Fifty” (compare to 13.12)
50 box jump
50 jumping pull up
50 KBS 16/12
50 walking lunge steps
50 K2E
50 push press 20/15
50 back extension
50 wall ball
50 burpee
50 double under

Time cap: 30 min

Tabata (8 x 20s work/10s rest)
KB March

7min AMRAP
8 Burpee-Cluster w. 2x DB 15/10kg
20 DU

Burpee
OHS (42.5/30kg)

Power Snatch Double, TnG or DnG

Every 60-90sec x12

1-3@RPE 3
4-6@RPE 3-4
7-9@RPE 4
10-12@RPE 4-5

Front Squat Box Squat: 2RM. Rest 2:00
– Use a box just below parallel
– Option: 5 x 5, adding weight if form permits.