3 rounds for time
10 cal row
20 cross overs
8 burpees
10 cal air bike

In teams of two:

2x AMRAP 20

A) 200m run + 30 Db snatch, 30 sit up
B) 20cal row + 30 kbs + 30 wallball

5min rest between amraps

A) 4 sets clean & jerk warm-up complex
1 clean pull
1 power clean
1 front squat
1 push jerk

B) Every 2min for 6 sets
power clean & push jerk doubles @65-85% 1RM

C) 3 rounds for quality
8-10 good morning
8-10/side one legged box step-up

bench press 3x10
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Back squat
3x9
- rest 3min between sets
- 100-103%% of 10RM / RPE9-9,5 for last set, no failure!
- RPE 9,5 means that you cannot do more reps but still can add weight.

Etuheilautus kahvakuulalla 3x15

SitUps 3x15

Jalkakyykky 2x3x87,5%

Maastaveto 5x1x60%

AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots
9 box jump-overs

Scaled WOD
For reps:
AMRAP 2:
Hanging knee raises/sit ups
– Rest 1:00
AMRAP 4:
5 hanging knee raises/sit ups
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 hanging knee raises/sit ups
7 wall-ball shots
9 box step-overs

A1) Hang squat clean 3x5x60%
A2) Skater jump 3x6, alternating
A3) Explosive floor press 3x6x60%
A4) push ups drops 3x4

Thruster 3 RM

Starts from the ground, goes through the full squat and finishes with the barbell overhead.

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Options: power clean + thruster, or cluster.
No letting go of the barbell between reps.

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Post three heaviest successful attempts.

Working in pairs 28 Min AMRAP;
Run 400m together
20 power cleans 70/50kg
40 wall balls

Split YGIG but run together