Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 goodmornings
8 plyo
6 hollow rock
4 inchworms
2 cleans

bench(15)
4x3-start heavier and climb, or choose a heavy across.

Metcon/*Rx(18)
4rds
400m run
15 hang cleans 115/75-*165/95

@23:00

work up to hvy clean and jerk(12)

Finisher
100 crunch
30 w raise
30 band pull aparts
2 min hamstring stretch per

Amrap 4
2 SD run
max reps box over jumps
rest 2 min
Amrap 4
2 SD run
13 thrusters 42,5/30kg
max reps bar facing burpees
rest 2 min
Amrap 4
2 SD run
8 bar mu -> 10 c2b
max reps TTB

EMOM 10

1: max reps c2b
2: all out rest

Amrap 13
13x Walking lunge steps
5x Front squats
32x Double unders

Lepo

Amrap 5
13x Deadlifts
5x Handstand pushup /pike pushup

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

Rive + raakatyöntö 1RM

Etukyykky
5x3@65-75 , 3 sek stoppi kulmassa alas mennessä.

Front Squat
3 x 3 reps
- go for heavy triples

Tabata
Front Squat 60% of max

21-15-9
Thrusters 40kg/30kg
kb swings 24kg/16kg
burpees

Partner-relay WOD

5 Rounds each
I Go, You GO

Run around the box
10 Box Jump Overs

Front Squat
1x3 @60%
1x3 @70%
1x4 @80%
1x3 @90%
2x5 @85%

AMRAP 30
400m run
12 burpees
2 rounds of:
1 Bar MU, 5 HSPU, 30 DU

(Scaled to 5 C2B/pull ups/jumping C2B, 10 push ups, 30s du try)