AMRAP 12 mins

6 DB burpee box step over @60/50cm
12 DB snatch alt.@22,5/15kg
24 double under

Goal: 7+ rounds

Extra:
Banded pull through 3 x 20 reps, Rest 60s

AMRAP 20
2 Rounds of CINDY*
1 Round of D.T**

*5 Pullups + 10 Pushups + 15 Squats
**12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

Partner WOD

2 x Amrap 16 min with a 2 min rest between Amrap's

With a partner “I Go, you go” and mix anyhow for total of 20 reps / calories.

The first 16 min Amrap Partner A chooses the movements and B follows. The second 16 min Amrap Partner B chooses the movements and A follows.

8x3min

A) 15 Istumaannousua ja 50 Tuplaa/ Sinkkua
B) 15 Kk/Kp mavea ja 10 Burpeeta

*Teet liikeparin kerran kun aika käynnistyy ja loppuaika on lepoa.
*4xA 4xB

"Annie"
50-40-30-20-10
Double Under
Sit up
Timecap: 12 mins

Compare to 2021.02.26

Stoppi-kyykky 4x3x60%, 1x65%,1x70%

Kapea penkki 3x1x90%, 3x6x75%

Bulgarian Split Squat 3x10 / jalka

Suorinjaloin mave 3x10 / jalka
-yhdellä jalalla

5 sets of Strict Press + Push Press

Set 1: 3+6 at 70% of 1RM Strict Press
Set 2: 3+6 at 75%
Set 3: 3+6 at 80%
Set 4: 2+4 at 82-85%
Set 5: 2+4 at 85%

*Rest 2-3 mins between sets.

Handstand Skills 10-15mins
+
4 sets, go every 5:00
500/375m Row/Ski or 1000/750 Meter Bike
10 Cl & Jerk @43/30kg
50 Double Unders

Goal: Challenging effort, however you should have enough rest to repeat your level of output for all 4 sets.
Track all splits, if your split time starts dropping you started out too hot.

Rest day - what did you do?

Emom 10

1) 5-15 T2B/ K2E/ Polvien nostoa roikkuen
2) 6-12 Askelkyykkyä

2 min tauko

Emom 10

1) 5-10 Tempausta raakana riipusta
2) 8-15 Kaloria koneella