Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp(15)
120 double unders x3 singles
60 kbs 53/35-/*70/53
30 pull ups/*10 muscle ups

clean and jerks (12)
work up to heavy

afterburner
4x200m row rest=work

Finisher
2 min hamstring stretch
2 min chest opener
100 rtw

AMRAP 20'
5 POWER SNATCH
10 TOES TO BAR
20 KB WALKING LUNGES

15 Deadlift 60/42kg
12 DB OH walking lunge 2x20/15kg
9 Floor wipers 60/42kg

J.T. wod:n muunnelma:

AMRAP 12

6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
= RX.

Scaalaus: box punnerrukset + kuminauha dippiin + polvennostot
.. ja Tulvii Pohjanmaa tästä soijasta.

Complete in 5 minutes:
M: 30, 35, 40, 45, 50kg Thruster
W: 15, 20, 25, 30, 35kg Thruster

Complete in 5 minutes:
M: 40, 45, 50, 55, 60kg Thruster
W: 25, 30, 35, 40, 43kg Thruster

Complete in 5 minutes:
M: 50, 55, 60, 65, 70kg Thruster
W: 35, 40, 43, 47, 50kg Thruster

Complete in 5 minutes:
M: 60, 65, 70, 75, 80kg Thruster
W: 43, 47, 50, 53, 57kg Thruster

You have 5 minutes to complete each ladder. If you complete it faster, rest the remaining time. Use only one barbell. Take the barbell from ground. Squat clean thruster (cluster) is allowed. If feeling strong, go last set AHAP, as long as time remains.

Run "kortteli"

100 pull-ups
200 syncro burpees
300 syncro wall ball shots (partners)

Run 2x "kortteli"

Front Squat 6x4@80-85%

Ohje: lepää 2-3min sarjojen välissä.

5 rounds
10 push presses 50kg/35kg
200m row

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(20)
2rds
10 kbs 53/35-*70/53
200m run
10 bfsu
then
2rds
10 sdhp 53/35-*70/53
200m run
10 bfsu/*ghdsu
Repeat 2x

snatch 3x2(6)
clean 3x2(6)

Finisher
2 min hamstring stretch
50 t raise
100 flutters

20 Minute AMRAP:

• 8 Burpee DB Ground to Overhead @ 20-50/10-35 lbs.
• 10 (total) Lateral Deadlift Jump w/ Toe Touch
• 12 KBS to Eye Level @ 35-53/16-35 lbs.