3K Row
300 Double Unders
3 Mile Run

Timecap 50min

Scaled:
2K Row
200 Du
2 Mile Run

Tuplat -> singlet

2 sets (rest 4-5min):

3 Intervals of:
3min ON/2min OFF

A) 40/30 Cal. Row + ME Wall Balls

B) EMOM 3 (each for reps)
1. Front Squats 35/25kg
2. Bar Facing Burpees
3. Hang Power Cleans + Jerk 35/25kg

C) AMRAP 3
8 Thrusters 35/25kg
7 Toes-to-bar
6 Ring Dips

1)
25 minutes for a heavyish complex
Snatch + hang snatch + ohs
2)
EMOM 9
1.3 Snatches
2. 3 Hang snatches
3. Rest

50-40-30-20-10 For Time
Dumbbell snatch (alternating)
Push ups
Sit ups

• 200 m run after each round

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

100 kb snatches (alternating) 24kg/16kg
EMOM 6 burpees

21-15-9reps of:
Ground to Overhead 42,5/30kg
C2B Pullups

Buy out: 30 Toes-to-bar

2sets (2-3min rest)

4x 3min ON/1min OFF

A) Row 1min
15 Box Jump Overs
+ ME Double Unders

B) Assault Bike 1min
15 Wall Balls
+ ME Burpees

C) Row 1min
15 DB Snatches 22,5/15kg
+ ME Squats

D) SkiErg 1min
15 Box Jumps
+ ME Knee Hugs

Floor press 4x6

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 6 reps @ 50%

Otetaan niitä syvempiä kyykkäyksiä näillä painoilla ja selekä suorana!