For time:

800m run

Then 3 rounds:
15 burpee box over
12 pistol squat
9 toes to bar
3 wall climb

800m run

Jerk sets with your weakest lift
6-6-6-4-4-4-2-2-2
Then
EMOM 8
2 Push presses
2 Push Jerks
2 Split Jerks

AMRAP 10

10 Power Cleans (45/25) ( joka nosto maasta )
7 Burpees Over the Barbell
3 Chest to Bar

Muunnelma HARPER-wodista. Keskity teknisesti Power Cleanin tekemiseen niin että kädet eivät väsy, sormilukko + vartalon käyttö.

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(9)
amrap 9
10 front rack lunge 75/55-*95/65
10 burpees over the bar

afterburner(6)
on the 2 min
3x200m run/row

accessory(10)
3x6 db strict press
3x6 single arm row

Finisher
2 min shoulder distraction
30 cuff iso
50 in and outs

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(16)
5rds
10 cleans 115/85-*155/105
20 wallballs 16/12-*20/14
10 pull ups/*4 bmu

back squat(15)
3x8

Finisher
2 min quad stretch
2 min chest opener
2 min v-sit

Gymnastics Conditioning
5 sets of 5 unbroken Muscle Ups with unlimited rest.

Row Conditioning
10 rounds of: 250m Row, 1:30 rest

10 min AMRAP
6 sumo deadlifts 120kg/80kg
200m run

1)
20 minutes for the following complex
3 Squat snatches (tng)
2 ohs
2)
EMOM 10
Hang squat snatch (power pos)
Hang squat snatch (above knee)
Squat snatch (full)
3)
Snatch pulls 5*2 90-100%

15 Intervals
12 on the Rower
3 on the Assault Bike

45sec ON/110sec OFF