Run
2 km
Run
1 km fast
Run
2 km
run 1 km fast

rest 10 min

EMOM 15 min

5-7 ring dips
12 weighted OH situps
6+6 KB cleans 24/16 kg

Amrap 8

Run 200m
10 kb snatch 32/28/24/20/16

For time:
1,2 km trail run or 5 min row + 25 box over burpees
40 push ups
30 med ball over the shoulder (50/40/30 lb)
20 toes to rings
1,2 km trail run or 5 min row + 25 box over burpees
20 toes to rings
30 med ball over the shoulder (50/40/30 lb)
40 push ups
1,2 km trail run or 5 min row + 25 box over burpees

Running shoes needed!

40 minutes timecap.

In teams of 2

Vuorotellen 4 kierrosta

Power Clean – 5 reps
Shoulder Press – 5 reps
OH Squat – 5 reps
Bent Over Row– 5 reps
Cluster – 5 reps

Öbaut 50-60 % of RM

5 Rounds,
each for time.
Rest 2min between rounds.

20 KB Swings 24/16kg
20 Box Jumps
20 Burpees

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

At 18:00 keskivartalon hallintaa

EMOM 14 min, alt

6 Power clean @ 70% 1RM
6 Ring dips

5 kierrosta
10 puolilinkkari pallon kanssa
10 askelkyykkykävely raskas esine hartialla
10 boksihyppy
5 tasajalkaloikka

tauko

5 kierrosta
10 vipunosto eteen
15 vasarakääntö käsipainoilla

Min 1: Farmers carry 60m
Min 2: Shuttle run/ Run 200m
Min 3: Burpee x12
Min 4: Lepo