5 min time to find the heaviest clean and jerk
after 5 min 1 min rest
then 10 min AMRAP
5 HSPU
300m row
10 racked dumbbell box step overs 22,5kg, 60cm/15kg, 50cm
10 v-ups

Rest day - what did you do?

20 Devil's Press @22,5/15kg
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row
Timecap: 11 mins

Goal: Tough effort, small breaks as needed to keep output high
Rx+: Start with 10 Ring Muscle-ups

Extra:
Band Face Pull-aparts: 3 x 20. Rest 60"

Every 4 mins x 4 sets:
RX @ 43/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses

Score = slowest split, so aim for consistency or a fast finish!
Scale so you are getting 2min rest per round, every round.

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Scaled WOD
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups

Mobility, Lower Body

Special WOD
Megapitkä WOD

12min
Row cal

12min EMOM
5 WB
3 HSPU/pike push up
1 DL 120/80kg

Amrap 12min
5 Pull Up/ring row
10 Push Up/worm push up
20 Walking Lunge Steps

8rds (time cap 12min)
8 DB Snatch 22.5/15
8 Burpee

Amrap 12min
Run 200m (2 rds käytävä)
12 Box Jump
21 Sit Up

EMOM 12min
Odd 6-10 Thrusters 42.5/30
Even 12-20 KB Swing 24/16

Linkkarit 5x10

Kyykky 4x4 (70-75-80-70%)

Sivutaivutukset 3x15 / käsi

Pystypunnerrus 3x20 (noin 25-30%)

Ojentajat kumpparilla 3x20

DELOAD WEEK

2 rounds for time
600/500m row
30 toes to bar
20 one arm DB hang power clean 17,5/12,5
10 DB overhead squat 17,5/12,5
5 burpee over DB

Rest 2min between the rounds

DELOAD WEEK

A) 3x3 broad jump for distance

B) Every 2min for 4 sets
5 front squat @50-60% 1RM

C) 3 rounds for quality
8-10 sumo deadlift
8-10/ side one arm ring row
10-15 push-up