AMRAP 7 min:

7 x Wallball
7 x Box jumps

rest 2 min

AMRAP 7 min:

7 x Clean and jerk (60/40kg)
7 x C2B

rest 2 min

AMRAP 7 min:

7 x KB-swing (32/24kg)
7 x Burpee

rest 2 min

AMRAP 7 min

7 x Thrusters (35/25kg)
7 x Sit ups

WOD 20.8 Harju Special 2 WORKOUT ★

Hill run
30 KBS 24/16kg at top of the hill
Run down
Run up
30 KBS
Run down
Run up
30 KBS

For time!

15min amrap:
6 x hspu
1 x 100m juoksu
10 x tempaus 40/30kg

WOD:
DU x 50,
Ropeclimb x 5,
Run 800m
Sumodeadlift 60/40kg x 20,
Sumodeadlift high pull 40/30kg x 20,
Situp x 50,
Jalannosto x 50

2kierrosta

1. C2B (8-12)
2. Box jump (15-18)
3. SDHP (8-12)

10min EMOM:

3 Deadlift @65-75%
6 Bar over Burpee

RPE 3-4

Scale if needed.

PARTNER WOD

For time:
Buy in: Run a total of 8 rounds around the box (one partner runs two rounds while the other rests)

Then

100 Shoulder to Overhead 42,5/30kg
80 Bar Facing Burpee
100m Front Rack Lunges
80 MedBall Situps (passing ball over barbell to partner)
100 Wall Balls

Then

Buy out: Run a total of 4 rounds around the box with MedBall (I Go, You Go - concept, switch each lap)

Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean

12 min EMOM
70kg/50kg
1 deadlift
2 hang cleans
3 split jerks

5x7min AMRAP (rest 2min) of: Run 800m and in the remaining time AMRAP of CINDY