Modified hero wod:

Whitten

45min AMRAP:

22 KB Swing
22 Box Jump
400m Run
22 Burpee
22 WB

3-4 rounds

8x Bicep curls
8+8 x 1 Arm shoulder press
1 min lepo

21-15-9
handstand walk (m)
C2B
HBR

AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95) …
Up by (1) rep each round

20min EMOM (5 rounds)
1) 10-20 DU
2) 5-10 Push up
3) w. 2 KBs - 3 power clean + 3 front squat + 3 push press
4) Rest

KB-work unbroken. Not all out effort.

Clean complex
3 sets of :
1* Clean + 1* FS +
2* Clean + 2* FS +
3* Clean + 3* FS

Back Squat 6 x 1 Heavy reps

Accessory : 2-3 broad Jump between sets

Rive puolesta reidestä + polven alta + työntö

8x(1+1+1)@70-85%

VAPU 5RM

Kulmasoutu kahvakuula/kässäri 4x15+15

Raakatempaus + tempaus polvelta

1x3@65%
1x3@70%
1x2@75%
2x1@80%
1x2@75%
2x1@80%
2x1@85%
2x1@90%

Työntö otteella tempaus

6x2@50-60%

1: Double kb clean x8
2: Row 40s.
3: Hollow hold 20s.