Start up(14)
stretch 4 mins

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

2rds(8)
20 jax
10 hip rotations
5 inchworm

Metcon/*Rx(12)
amrap the following
0:00-3:00 max rep cleans
155/85-*225/105
3:00-6:00 max rep single/*du's
6:00-9:00 max cal row/airdyne
9:00-12:00 400m run
sub 1:40 +4, sub 1:50 +3, sub 2:00 +2 over 2:00-0.

score equals total reps

rest 5 mins

otm 6
2 hang cleans(climb)

Finisher
2 min hamstring stretch
30 scap push-ups
60 knee tap crunch

In Teams of 3
AMRAP 30:
30 Wallballs (20/14)
30 USA Swing (32/24kg)
600 Meter Run
*One athlete works at a time

• Alternate Scaling Options: 600m Run = 750m Row, 2 x Stairs, 90s Bike or Ski Erg

Strength: 20 mins to find 1rm OHS

Wod 2 rounds for reps
Min 1 ME hang PC@60/40
Min 2 ME BOB
Min 3 ME STOH@60/40
Min 4 ME BOB
Min 5 Rest

Strength: warm up sets 3-5 reps as weight increases , decrease reps to singles and eventually hit your 1rm.

Wod: working on barbell cycling under fatigue, try to keep hold of the bar for as long as possible and keep moving on Burpees. Keep rests to a minimum in this one to get the desired effect. Scale the weight to keep the barbell moving where necessary

Extrat

3-5 rounds for quality
15 v-sit ups
10 hollow to superman
5 windshield wipers (joko lattialla tai tangolla)

Tämä ei ole aikaa vastaan, mutta liiku silti sutjakkaasti liikkestä toiseen.
Skaalaa toistomäärä niin, että pystyt tekemään liikkeet putkeen"

Hollow to superman

Windshield wipers

V-sit ups

100 Kahvakuula heilautusta
10 yleisliikettä aina kun laitat kahvakuulan alas

EMOM

12min:

ODD: 5 touch and go clusters
EVEN: 1-2 legless rope climbs

WOD

With a partner:

AMRAP and for weight 10min

5 hang squat clean
1 rope climb

Strength

5-5-5-5 Overhead squat

WOD

6 rounds for time:

8 KB snatch 32/24kg
12 Ring Dips

Tuck hang
5 x 30"

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Lift your legs up and just hang, active shoulders.

For 40 minutes:
1 round of “Eva”
2 min rest
1 round of “Kelly”
2 min rest
1 round of “Helen”
2 min rest
1 round of “Michael”
2 min rest

AMRAP15

1 Rope climb
80m Farmers walk
32m Bear crawl

Add 1 rope climb every round

Your result total amounts of reps (1m = 1rep)