10 Kierrosta

9 Thruster (maksimi paino naisilla 30 kg ja miehillä 43 kg)
35 Tuplanaruhyppy tai 100 yksittäistä

aikaraja 30 min.

3 rounds

5 push ups

5 ring dips

5 HSPUs

5 pull ups

5 C2Bs

5 L-pull ups

Strict pull-ups.

3 R FT

400 m Run
6 TGU (24/16 kg)
+ 10 Pullups (if you didn't do Sunday's WOD)

Three rounds for time of:

5 kierrosta juoksua joista 1 kierros aitahyppyjä 8 (matala, 35 cm)
8 Box Jumps 50/40
10 Push up

Time cap: 12 minutes

Advanced: Box jump 90/70 ja HSPU

Start up(14)
stretch 4 mins

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

warm up(5)
3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/*Metcon-comp(13)
12rds
10 abmat sit-ups
10 air squats

back squat(8)
3x2

gym goat(5)
rope climb, ttb, mu, kip etc..

Finisher
2 min chest opener
2 min hamstring stretch
20 side plank pt per

2 ROUNDS
2 MINUTES EACH STATION/1 MINUTE REST BETWEEN EACH STATION
-max calorie row/ski erg/ bike
-DB thrusters 50/35
-KB burpee box step overs (burpee in front of box, pick up kb's and step up to box and over to other side=1 rep) # 53/35 , 24/20"
-Pistol squats
-Dips on rings/mator (scaled from bench/box)

*score is total reps completed for both rounds

*scale pistols as needed from top of box, pistol squat to a bench or using band from rig; may also sub for stationary lunges. Scale appropriately so that you can keep moving for 2 minutes.

Hang clean(knee) 3x3x60%

Max rounds in 12 minutes
Squats- 12reps
Push-ups- 12reps
Sit-ups- 12reps
Burpees- 12reps
Run- 600m

Partner WOD

10 min AMRAP
200M row
10 Burpee over rower

one partner is working while other partner is in handstand hold (scaled:plank). Partners can switch at anytime, but can only be working while handstands are held

SCORE: Enter total meters rowed