AMRAP 7:
1a) 1-Arm Landmine Row x 10 each. No rest.
1b) Landmine Rotation x 15 each. No rest.
1c) Flutter Kicks x 20. Rest 60s.

Aikaa vastaan:

• 30 man maker (N 2x15kg / M 2x22,5kg)

3min tauko

• 30 wall-climb

3min tauko

• 30/30 bulgarian split squat (N 2x12kg / M 2x16kg)

40 min. joka viides minuutti tauko.

40 Kahvakuula heilautus
40 Istumaannousu
40 Kyykky
40 Yleisliike
200 m juoksu

Mixed intervals (TEAM)

4 x
1 min row for cal
1 min rest
1 min maxrep burpees
1 min rest

• 5 min rest

4 x
1 min row for cal
1 min rest
1 min maxrep burpees
1 min rest

---

Count all reps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(17)
10-9-8-7-6-5-4-3-2-1
wallballs 16/12-*20/14
pull-ups/*c2b
100m run after each round

Finisher
2 min quad stretch
30 scap push ups
60 kneeling crunch

WOD

400m run
15 GTOH
5 rounds of Cindy
400m run
10 GTOH
5 rounds of Cindy
400m run
5 GTOH
5 rounds of cindy

(for time and weight)

(reps must be touch and go, for every drop of the bar = 200m run)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(16)
50 burpees*nos w/full hip ext
200m run
30 mbsu 20-14/*ghdsu
200m run
10 pull-up/c2b/*mu
200m run

Finisher
2 min quad smash
30 arm circles
60 temper tantrum

Penkki 3x5 (77,5% / 80% / 82,5%)
Penkki käsipainoilla 4x10-15
Facepulls 50-100 toistoa
Hauberit 50-100 toistoa :)

EMOM

12min

ODD: 4 Hang Power Clean
EVEN: Kipping Pull-ups

- choose a weight for the hang power cleans which you can keep consistent throughout the 6 rounds
- choose a number for the kipping pull-ups which you can keep consitent throughout the 6 rounds
- if you cannot perform kipping pull-ups choose a suitable progression such as toenail pull-ups and beat swings

17.1

10 Dumbell Snatches 22.5/15kg
15 burpee box jump overs 24/20""
20 Dumbell Snatches
15 burpee box jump overs
30 Dumbell Snatches
15 burpee box jump overs
40 Dumbell Snatches
15 burpee box jump overs
50 Dumbell Snatches
15 burpee box jump overs

20min time cap

compare to last years open score

Penkki 2x8x75%
Kapea penkki 3x6
Etunojapunnerrukset 50-100 toistoa
Ojentajat kuminauhalla yhdellä kädellä 50 toistoa / käsi
Pystysoutu käsipainoilla 3x15-30