For time:

• 1000m run
• 100 x double-under
• 50 x hand-release push-up
• 30 x wall ball
• 30 x pull-up
• 1000m run

1-3 muscle up/kipping pull up as high as possible

4 x Squat Clean ( Same weight as last week, if you feel good go heavier)

15 mins working on a hang snatch

BikeErg intervals (over/under)

3 sets of 4 rounds (8:00)

0:30 @ 110-120%FTP20
1:30 @ 80-85%FTP20

– Row 6-7 minutes @ 30-50%FTP20 recovery –

4x5
70%, 80%, 85%, 85%

Row 300kcal,
150 Wallball,
150 KBS,
150 Sit-Up,
150 Burpee Box Over.
Rower must be switched after 15kcal. One person rows, 2 other work "I Go, You Go". Order is WB, KBS, Sit-Up, BBO. WOD is done when your team has done all the movements and calories.

10 kierrosta

10,9,8,7,6,5,4,3,2,1 kp tempaus
25/20cal laite

Aikaikkuna 17-25min, aloita reippaalla/ylläpidettävällä tahdilla ja pyri kiristämään vauhtia loppua kohti

AMRAP 16

15 Wallball Shots 20/14p
10 Power Clean 60/42,6kg
5 Strict ABMAT Handstand Push-Ups

YGIG

AMRAP 12

5 Box Jumps 30/24"
12 Bench Press 60/42,5kg
7 OHS with Plate 20/15kg

YGIG