00:00-10:00
Amrap of:
12 russian swing@32/24kg
10 wall ball@9/6kg
8 kipping Pull up

10:00-12:00
REST

12:00-20:00
Complete for time of:
3 rounds
200m row
15 goblet squats@32/24kg
10 T2b
Remaining time is rest!

20:00-32:00
EMOM : alt. Between :
12 box jump over @60/50cm
12 wall ball thruster@9/6kg

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up + 5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders/single unders + 2-4 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 burpees , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db power clean&jerks , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 1 min

120cal Ergo
21 clean and jerks (47,5/70 kg)
60cal Ergo
21 clean and jerks
120cal Ergo

Scaled WOD
For time:
80cal Ergo
15 clean and jerks
40cal Ergo
15 clean and jerks
80cal Ergo

5 x alkavalla 4 minuutilla

10 thruster 43/30kg
10 rinta tankoon/leuanveto
loppuaika laite kevyesti

4 round each unbroken!
12 Gorilla Rows
9 Dual KB Cleans
6 Dual KB Push Press
12 Dual KB Front Rack Reverse Lunges - 6 each
Rest 2:00
( 6:30 MORNING CLASS USES DUMBELLS)
Timecap: 12 mins
Goal: sub 1:30/round

Extra credit:
Banded Overhead Triceps 3 x 25. Rest 60s.

6-8sets:

3-4x 2 hang power snatch 70-77%
3-4x 1 hang power snatch 77-87%

Maastaveto 1x97,5%

Kapea penkki Max1

Jalkanostot maaten lisäpainolla 5x10-15

Weighted dips 3sets of 6reps.

AMRAP15 FQ
30+30s sideplank clamshell
20 windshield wipers
15m farmer grip walking lunges DBL DB/KB
10+10 split stance deadlift BB

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

3x3@last week drop sets 95%, fs-%, rest btw sets 3min